TUE 8/29/23 WOD

Warm Up - 1 set:  30 jumping jacks - 10 alternating spiderman stretches - 10 push-ups to down dog - 1 set: - 5 single-arm ring rows/arm - 30 jumping jacks - 5 ring rows - 30 jumping jacks - 1 set:  10 jumping pull-ups - 30 air squats - 10 jumping pull-ups - 30 air squats - 4 sets:  5 pull-ups - 5 front squats – Rest :30-1:00 between sets –

WOD

12 Min AMRAP
9 pull-ups L2-jumping pull ups L1-ring rows
3 front squats L3-135/95# L2-95/65# L1-65/45#
9 pull-ups L2-jumping pull ups L1-ring rows
6 front squats L3-135/95# L2-95/65# L1-65/45#
9 pull-ups L2-jumping pull ups L1-ring rows
9 front squats L3-135/95# L2-95/65# L1-65/45#
– Continue the pattern of adding 3-reps to the front squats until time expires.

Strength – Front Squat – 6-5-4-3-2 (Every 2 Min) – work to heaviest load –

Post WOD - :30 lat smash each side – 1:00 cobra stretch – 2 rounds