WED 11/22/23 WOD - NO 7pm class - All other classes meet -

Warm Up - 2 sets:  10 push-ups to down dog - 10 PVC pass-throughs - :30 handstand hold - 10 PVC push press - 2 sets:  :30 row, bike, or SkiErg - 10 deadlifts (empty bar) - :30 tuck jumps - 3 sets:  :20 handstand push-ups - 5 deadlifts (building in weight)

WOD I – 10 Min AMRAP
7 handstand push-ups L2-5 HSPU toes on box L1-7 DB push presses 25/10#
7 deadlifts L3-225/155# L2-155/105# L1-95/65#

Rounds + Reps

WOD II – 10 Min EMOM

4 Bar muscle ups L2-3 jumping bar muscle ups L1-5 jumping pull up negatives (as low down as possible)

WOD III – 7 Min AMRAP
20 double-unders L2-15 DUs / Attempts L1-20 high jump singles
5 chest-to-bar pull-ups L2-jumping C2B pull ups L1-seated ring pull ups

Rounds + Reps

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg