THU 2/13/25 WOD

Warm Up - 3 rounds:  1:00 row - 5 inchworms + push-ups - :30 mountain climbers - 10 scap pull-ups – Bar muscle up:  6 kips – 3 kips + 3 lever downs – 3 kipping pull ups – 3 chest to bar pullups – 3 sets of climbing pullup drill – 2 sets 1-3 bar muscle ups - 2 sets:  1 bar muscle-up - 100-meter row - :15 rest – Use workout variations.

WOD I

7-6-5-4-3-2-1
Bar muscle-ups L2-jumping bar muscle-ups L1-Ring rows + Box dips
– Row 150 m after each round.

For time (15 min cap)

WOD II

20 GHD sit ups L2-Med ball sit ups L1-straight leg sit ups

-Rest 30 sec-

5 rounds for time

Post WOD - 2 sets:  :30 double-forearm stretch - :30 table-top stretch