THU 8/1/24 WOD

Warm Up – Row/Plank:  35 sec row – 10 sec rest – 25 sec plank – 10 sec rest - 35 sec row – 10 sec rest – 25 sec plank shoulder taps – 10 sec rest – 35 sec row – 10 sec rest – 25 sec pushups from knees – 10 sec rest – 35 sec row – 10 sec rest – 25 sec pushups – 10 sec rest – 35 sec row – Muscle up practice:  5 ring dips – 3 kneeling false grip ring rows – 3 kneeling muscle ups transitions – 3 low ring muscle ups – 5 min ring muscle up practice – Pushup variations:  5 pushups – 5 hand release pushups - 3 pike pushups (floor) – 3 pike pushups (box) – Mini round:  250-meter row - 5 pike push-ups - 5 hand-release push-ups - 5 push-ups – Use workout variations

WOD
500-m row L2-same L1-400m
20 pike push-ups L3-24/20” L2-Floor – L1-15 DB shoulder press 20/15#
500-m row L2-same L1-400m
35 hand-release push-ups L2- 25 hand release pushups L1-20 hand release knee pushups
500-m row L2-same L1-400m
50 push-ups L2-30 pushups L1-25 knee pushups
500-m row L2-same L1-400m

For time
Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball front delt mash/side