TUE 4/9/24

Warm Up - EMOM 6:  Min. 1 | :45 row - Min. 2 | :45 ski or jump rope - 2 set:  10 toy soldiers - 10 side lunges - 5 elbow instep + hamstring stretch/leg - :30 plank hold - 10 knee push-ups - 2 sets:  5 sit-ups - 10 deadlifts

WOD I
50 sit-ups L2-same L1-35 sit ups
30 deadlifts L3-135/95# L2-95/65# L1-55/35#

3 Rounds for Time (10 Min CAP)

WOD II
5-10-15-20-25
Calories on Bike
Dumbbell hang snatches, left arm L3-35/25# L2-25/15# L1-15/10#
Dumbbell hang snatches, right-arm

For Time (12 Min CAP)

Skill Work

From 0:00-5:00:
Handstand walk practice

From 5:00-10:00:
AMRAP 5:
2 skin the cats (on rings)
1 strict muscle-up

Post WOD - 2 sets:  1:00 foam roll upper back - :30 cat-cow - :30 standing pike stretch