THU 9/26/24 WOD - NO 7PM CLASS TONIGHT -

Warm Up - 2 sets:  1:00 on any machine or a jog - 8 inchworm push-ups - 12 dumbbell deadlifts - 16 air squats - 2 sets:   5 shuttle runs - 10 alternating dumbbell snatches - 10 hand-release push-ups - 1:00 on any machine or a jog

WOD I
1:00 shuttle runs
1:00 alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back –

4 Rounds for Total Reps

WOD II – 6 Min AMRAP
3 muscle-ups
3 thrusters L3-155/105# L2-115/85# L1-65/45#

Rounds + Reps

Post WOD - 2:00 reach, roll, and lift