TUE 2/13/24 WOD

Warm Up - 2 sets:  10 alternating scorpion stretches - 10 double-knee tucks in a plank - 10 alternating plank reach-throughs - 1 set:  1:00 row (conversation pace) - 10 hand-release push-ups - :30 plank hold - 10 ring rows - 1:00 row (moderate pace) - 10 up-downs - 10 jumping pull-ups - 2 sets:  :30 row (fast pace) - 5 burpee pull-ups –

WOD
500/400m row L2-400/300m row L1-300/200m row
21 burpee pull-ups L2-21 burpee jumping pull ups L1-12 burpee jumping pull ups

3 Rounds for Time

- pull ups with bar 6” from fingertip reach -

Strength – Back Squat – 1-1-1-1-1-1-1 (3 min per set) (add weight each set)

Post WOD - 3 sets:  :30 reach, roll, and lift - 20 banded pull-aparts