WED 11/27/24 WOD

Warm Up - 2 sets:  1:00 bike, row, or ski - 10 alternating Spiderman stretches - 10 alternating scorpion stretches - 5 push-ups to down dog - 10 alternating plank reach-throughs - 2 sets:  5 kettlebell deadlifts - 5 jumping pull-ups - 5 single-arm kettlebell swings/arm - 5 burpees - 2 sets:  3 kettlebell swings - 3 burpee pull-ups – Rest :30 between sets.

WOD

1-2-3-4-5-6-7-8-9-10 reps
Kettlebell swings L3-70/55# L2-55/35# L1-35/15#
Burpee pull-ups (6” from hands) L2-Burpee jumping pull ups L1-Burpee ring rows

For Time (12 Min CAP)

Strength – Bench Press – 1-1-1-1-1-1-1

Post WOD - 200-m cooldown walk - 1:00 foam roll quadriceps - :30 foam roll lats/side