MON 9/16/24 WOD

Warm Up - :30 bike, row, or ski - :30 alternating single-leg toe touches - :30 inchworms - :30 air squats – :30 bike, row, or ski - :30 pike push-ups (floor) - :30 up-downs - :30 walking lunges - :30 bike, row, or ski - :30 burpees - :30 box step-ups (12 in) – Rest :10 between movements. - 3 sets:  :30 bike, row, or ski - 3 devils presses - 6 dumbbell box step-ups (12 in)

WOD I
30 dumbbell devils presses L3-50/35# L2-40/25# L1-30/15#
50 dumbbell step-ups 12”
– Use 2 dumbbells.

For time (10 Min CAP)

WOD II
5 toes-to-bars L2-K290 L1-Hanging knee raises
4 kipping pull-ups L2-jumping pull ups L1-ring rows
3 bar muscle-ups L2- Jumping bar muscle up L1-Jumping C2B
-Rest 3 Min-

3 Rounds for Total time

Post WOD - 1:00 couch stretch/side - 1:00 straddle stretch/side