TUE 3/12/24 WOD

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to down dog - 10 alternating plank reach-throughs - 1 set:  1 shuttle run - 5 jumping pull-ups - 1 set:  1 shuttle run - 5 kip swings - 1 shuttle run – 5 kip to lever down – 1 shuttle run – 1 bar muscle up –

WOD I
3 bar muscle-ups L2-1 bar muscle-up L1-5 ring rows
5 shuttle runs L2-same L1-3 shuttle runs
– 1 shuttle run is 25 feet down/25 feet back –

10 Rounds for Time

WOD II
2:00 max calorie air bike
– Rest 1:00 –

5 sets

Total Calories

Post WOD - 1:00 banded shoulder stretch/arm