WED 10/9/24 WOD

Warm Up - :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 30 mountain climbers - 10 air squats - 10 box step-ups - :30 plank hold - 30 mountain climbers - 10 box jumps - 10 AbMat sit-ups - 5 small kip swings + 5 big kips - 3 strict ring pull-ups - 3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups  2 ring muscle-ups - 2 sets:  2 ring muscle-up - 5 box jumps - 10 AbMat sit-ups – 

WOD I
5 ring muscle-ups L2-5 jumping ring muscle ups L1-5 ring rows / 5 box dips
10 box jumps L3-24/20” L2-20/16” L1-16/12”
20 AbMat sit-ups L2-same L1-15 reps

5 rounds for time

WOD II

Every 2:00
500/400m Bike L2-400/300m Bike L1-300/200m Bike

6 sets – slowest time is your score - 

Post WOD - 1:00 banded shoulder stretch/arm