TUE 11/14/23 WOD

Warm Up - 2 sets:  :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 1 set:  30 mountain climbers - 5 foot assisted ring dips - 10 sumo deadlift ) (empty barbell) - 1 set:  30 mountain climbers - 5 ring dip negatives - 10 sumo deadlift shrug (empty barbell) - 1 set:  100m run - 5 ring dips - 3 sumo deadlift high pulls - 2 sets:  100m run - 5 sumo deadlift high pulls –

Skill Work - 3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– 3:00 per round –

WOD
400-m run L2-300m L1-200m
21 sumo deadlift high pulls L3-95/65# L2-75/55# L1-65/45#

3 Rounds for Time

Post WOD - 2 sets:  :30 figure-4 stretch/side - :30 seated straddle stretch/side