WED 10/2/24 WOD

Warm Up - 3 sets:  1:00 bike, row, ski, or run - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 5 push-ups to down dog - 10 air squats - 1 set:  10 back squats (empty barbell or training bar) - :20 ring support (top) - 5 back squats (add 10-45 lb to each side) - :20 ring support (bottom) - 5 back squats (add 10-45 lb to each side) - 10 jumping ring dips - 5 back squats (add 10-45 lb to each side) - :30 ring dips - 5 back squats (add 10-45 lb to each side) – Take weight out of a rack –

WOD I

1 Min each round
5 back squats @ 70% of 1RM
Max-reps ring dips
– Rest 1:00 between rounds.

10 Rounds for Total Ring Dips

Post WOD - 1:00 foam roll glute/side - 1:00 figure-4 stretch/side