MON 9/9/24 WOD

Warm Up - 1 set:  10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 10 push-ups to down dog - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 10 jumping ring dips - 20 overhead walking lunges (empty barbell) - :30 up-downs - 3 sets:  5 overhead squats - 3 strict ring dips

WOD – “HORSE SHOE”

10 Min AMRAP
6 overhead squats L3-155/105# L2-115/75# L1-65/35#
9 strict ring dips L2-9 strict toe assisted ring dips L1-9 jumping ring dips

WOD II – 20 Min EMOM
Odd Min | :30 double-unders
Even Min | Max-distance handstand walk

For Total reps / Total distance

Post WOD - 1:00 banded shoulder stretch/arm