WED 1/15/25 WOD

Warm Up - 2 sets:  1:00 row, bike, or ski, easy - :20 hollow hold - :20 Superman hold - 10 kip swings - 1 set:  :40 row, bike, or ski, moderate - 5 strict pull-ups - 10 hand-release push-ups from the knees - 5 kipping pull-ups - 10 dumbbell shoulder presses (light load) - 2 sets:  :30 row, bike, or ski, harder - 1 bar muscle-ups - 5 hand-release push-ups – Rest as needed between sets.

WOD I – 10 Min EMOM
3 bar muscle-ups L2-3 jumping bar muscle-ups L1-3 ring rows + 3 box dips
10 hand-release push-ups L2-10 worm-up push-ups L1-10 knee push-ups

-AMRAP if you can’t keep up-

WOD II

2:30 on the clock: 
500/450m row L2-400/350m L1-300/250m
Max-reps deadlifts L3-185/125# L2-155/105# L1-75/55#
– Rest 1:00 between rounds.

5 rounds for total deadlift reps

Post WOD - 2 sets:  :30 lacrosse ball chest mash/side - :30 doorway pec stretch/side