THU 5/9/24 WOD

Warm Up - 2 sets:  200-meter run - 10 alternating Spiderman stretches - 10 alternating plank reach-throughs - 10 alternating single-leg V-ups - 10 bear crawl steps - 10 scap pull-ups – Wall walks:  30 sec shoulder taps – 30 sec shoulder taps (pike) – 30 sec partial wall walk – 1 min wall walks or inchworms – Toes to bar:  5 kip swings – 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar – 3 toes to bar – WOD prep:  2 rounds:  3 toes-to-bars - 2 wall walks – scale as needed –

WOD – 10 min AMRAP

3-6-9-12… etc. L2-2-4-6-8-10-12…etc.
Toes-to-bars L2-toes AHAP L1-hanging knee raises
1-2-3-4… etc. L2-1-1-2-2-3-3…etc. L1-1-2-3-4…etc
Wall walks L2-same L1-inchworm + pushup

Total reps

Strength – Push Jerk – 5-5-3-3-3-1-1 (3 min per set)

Post WOD – 30 sec bar hang –rest 30 sec- x 4