THU 1/11/24 WOD

Warm Up - 1 set:  :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups – Step down from the box - 1 set:  :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb progression:  2 pull to stands – 3 standing single leg knee raises – 3 hanging single leg knee raises – 2 foot hook to stand – 3:00 rope climb practice – GHD sit up progression:  8 weighted abmat sit ups – 5 knee extensions + 5 GHD sit ups to parallel – 10 full GHD sit ups – Mini round:  1 set:  12 box jumps - 1 rope climb - 8 GHD sit-ups –

WOD
2 rope climbs L2-1 rope climb L1-3 pull to stands
10 GHD sit-ups L2-10 GHD to parallel L1-10 hollow rocks
20 box jumps L3-24/20” L2 20/16” L1-18/12”
– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm