TUE 3/11/25 WOD

Warm Up - 3:00 row, bike, ski, or jog - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 10 alternating reverse lunges - 10 scap pull-ups - 15 banded side steps (moving right) - 15 banded side steps (moving left) - 10 jumping squats - 10 kip swings - 10 front squats (empty barbell) - 10 up-downs - 5 chin-over-bar pull-ups - 2 sets:  5 front squats - 5 chest-to-bar pull-ups

WOD I - 12 Min AMRAP
5 chest-to-bar pull-ups L2-5 pull ups L1-10 jumping pullups
25 double-unders L2-10 double unders L1-25 singles
5 front squats L3-185/125# L2-135/95# L1-75/55#
25 double-unders L2-10 double unders L1-25 singles

Rounds + Reps

WOD II

400m Run L2-300m L1-200m

-Rest 2 min-

4 Rounds for total time

Post WOD - 30 alt reach, roll and lift