TUE 2/25/25 WOD

Warm Up - :15 arm circles forward (small) - :15 arm circles forward (large) - :15 arm circles backward (small) - :15 arm circles backward (large) - 10 PVC pass-throughs - 5 PVC around-the-worlds/direction - 5 cobra stretch to downward dogs - 100-meter jog - 10 ring rows - :20 push-ups from the knees - 200-m run - 10 feet-elevated ring rows - :20 hand-release push-ups from the knees - 200-meter run - 10 scap pull-ups - :20 hand-release push-ups – Chest to bar pullups:  8 kip swings – 5 kips + 3 lever downs – 5 kipping pullups – 5 chest to bar pullups – Mini round:  200-meter run - 7 chest-to-bar pull-ups - 8 hand-release push-ups – Use workout variations.

WOD
15 chest-to-bar pull-ups L2-10 pull-ups L1-15 ring rows
25 hand-release push-ups L2-15 reps L1-15 from the knees
400-meter run L2-300m L1-200m

3 Rounds for time (20 Min CAP)

Post WOD - 1:00 banded shoulder stretch/side