WED 1/17/24 WOD

Warm Up - 1 set:  100-meter jog - 5 inchworm push-ups - 10 alternating Spiderman stretches - 1 set:  200-meter jog - 10 push-ups - 10 kip swings - 1 set:  400-meter jog - 10 up-downs - 10 alternating dumbbell deadlifts - 10 kip swings (bigger) - 1 set:  10 burpees - 10 alternating dumbbell snatches (lighter weight) - 5 kipping pull-ups - 1 set:  10 alternating dumbbell snatches (workout weight) - 5 chest-to-bar pull-ups –

WOD I (15 Min Cap)
30-20-10 L2-same reps L1-21-15-9
Burpees
Chest-to-bar pull-ups L2-Pull ups L1-Jumping pull ups
Alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#

For Time

WOD II

100 Double DB box step ups L3-20/16” L2-18/12” L1-16/6”

For Time

Post WOD – 1:00 doorway pec stretch/side