TUE 9/12/23 WOD

Warm-Up - 2 sets:  10 banded pass-throughs - 10 banded pull-aparts - 10 hollow rocks - 2 sets: - :15 handstand hold - :15 bottom of ring dip hold - :15 sumo deadlift - 1 set: - 10 sumo deadlift + shrug - 5 foot assisted ring dips - 1 set:  10 sumo deadlift high pulls - 5 ring dips - 2 sets:  6 sumo deadlift high pulls -

WOD 12 Min AMRAP
12 ring dips L2-9 ring dips L1-12 foot-assisted ring dips
12 sumo deadlift high pulls L3-115/75# L2-95/65# L1-65/45#

Rounds + Reps

Strength - Every 3:00 for 5 sets:
10 bench presses (work to heaviest load)
:45 plank hold (on forearms)

Post WOD - 1:00 doorway pec stretch/side - 1:00 couch stretch/side