THU 4/25/24 WOD

Warm Up - 10 ring rows - 10 knee push-ups - 10 air squats to a medicine ball - 5 scap pull-ups - 5 push-ups - 5 medicine-ball front squats – Hold the bottom of each squat for :01 - 2 sets:  3 strict or foot-assisted pull-ups - 3 hand-release push-ups - 8 wall-ball shots – Muscle up progression: 3 ring support – 3 ring support + ring dip – 3 floor muscle-up transition – 3 increase difficulty – 3 high ring muscle-up – Mini round:  1 set:  10 wall-ball shots - 2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips –

WOD I
50-40-30
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#
5-4-3
Strict muscle-ups L2-Low ring transitions L1-Ring rows + box dips

SCORE: TOTAL TIME

WOD II
30 V-ups
40 tuck-ups
50 hollow rocks

For Time

Post WOD - 2 sets:  1:00 saddle stretch - 1:00 child’s pose stretch