THU 5/16/24 WOD

Warm Up - 2 sets:  10 PVC pass-throughs - 10 alternating Spiderman stretches - 10 push-up to down-dogs  - 2 sets:  10 scap pull-ups - 5 single-arm dumbbell shoulder presses/arm - 5 single-arm dumbbell front squats/arm – Pull ups:  20 sec hang – 5 small kips – 2 small kips + 1 big kip – 2 small kips + 1 big kip + 1 pull up – 5 kipping pull ups – 3 DB front squats – 3 DB push presses – 5 DB thrusters – Mini round:  1 set:  10 unbroken thrusters (workout loading) - 10 pull-ups for Rx’d or 5 reps of chosen scaled variation –

WOD
27-21-15-9 L2-21-15-9 L1-21-15-9
DB thrusters L3-35/20# L2-25/15# L1-15/10#
Pull-ups L2-Jumping pull ups L1-ring rows
– Use two DBs.

For time (12 Min Cap)

WOD II
10 strict toes-to-bars L2-T2B L1-Lying T2B
20 GHD sit-ups
– Rest 2 Min-

3 Rounds for total time

Post WOD - 1:00 double-forearm stretch - 1:00 foam roll quad/leg