THU 11/7/24 WOD

Warm Up - 200-meter jog - 10 ring rows - 10 unweighted good mornings - 10 alternating Spiderman stretches - :30 jumping jacks - 10 kip swings - 10 kettlebell deadlifts - 10 alternating Samson stretches - :30 single-unders - 5 kipping pull-ups or jumping pull-ups - 10 kettlebell bent-over rows - 10 alternating Cossack squats – KB swings:  3 KB Deadlifts – 5 Russian swings – 5 American swings – Double unders:  15 jump in place (no rope) – 20 singles – 20 alt single + high jump singles – 5 slow singles + 15 fast single unders – 2 singles + 1 double unders – 30 sec double unders (30 reps) – Pull ups:  5 kip swings – 2 kips + 1 lever down – 2 big kips + 1 pull up – 5 kipping pull ups – Mini round:  :15 kettlebell swings - :15 double-unders, attempts, or single-unders - :15 pull-ups or scaled variation

WOD
1:00 KB swings L3-55/35# L2-45/25# L1-35/15#
1:00 double-unders L2-same L1-singles
1:00 pull-ups L2-jumping pull ups L1-ring rows
1:00 rest

5 Rounds for total reps

Post WOD - 200-meter recovery walk - 1:00 calf stretch/side