TUE 6/25/24 WOD

Warm Up - 3:00 row, bike, or ski - 10 med-ball front squats - 10 alternating reverse lunges - 10 scap pull-ups - 10 med-ball push presses - 10 jumping squats - 10 kip swings - 10 wall-ball shots - 10 up-downs - 5 pull-ups - 5 weighted pull-ups - 20 mountain climbers - 8 wall-ball shots - 4 chest-to-bar pull-ups -

WOD I – 7 Min clock:
10 weighted pull-ups L3-20/14# L2-10 strict pull ups L1-10 banded strict pull ups
20 chest-to-bar pull-ups L2-15 kipping pull ups L1-15 jumping chest to bar pull ups
30 kipping pull-ups L2-20 kipping pull ups L1-20 jumping pull ups
Max-reps wall-ball shots L3-20/14# L2-16/12# L1-14/10#

For total reps

WOD II

3 rounds
200-meter Row – Rest :30 between rounds.

2 rounds
400-meter Row – Rest 1:00 between rounds.

1 rounds for time:
600-meter Row

Total Time
Post WOD - 1:30 foam roll lats/side