MON 9/30/24 WOD

Warm Up - 1 set:  :30 jump rope - :30 alternating Samson stretch - :30 ring rows - :30 row (easy pace) - :30 jump rope - :30 jumping pull-ups - :30 push-ups to down dog - :30 reverse lunges - :30 row (moderate pace) - :30 jump rope - :30 kipping pull-ups - :30 shoulder presses (empty barbell) - :30 walking lunges - :30 row (moderate pace) - :30 jump rope - :30 kipping pull-ups - :30 push jerks (empty barbell) - :30 alternating double-dumbbell front rack lunges - :30 row (fast pace) - 2 sets:  :30 jump rope - 5 kipping pull-ups - 5 push jerks - 5 alternating double-dumbbell front rack lunges –

WOD

Every 5:00 for 5 rounds:
50 double-unders L2-35 DUs/Att L1-50 singles
10 kipping pull-ups L2-5 kipping pull ups L1- 10 jumping pull ups
10 push jerks L3-155/105# L2-95/65# L1-45/35#
Alternating double-dumbbell front-rack lunges (50 ft) L3-50/35# L2-35/20# L1-no weight
– Rest with the remaining time in the intervals.
SCORE = SLOWEST ROUND

 Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm