WED 1/29/25 WOD

Warm Up – 1 Min shuttle run - 10 up-downs - 10 alternating Spiderman stretches - 10 scap pull-ups - :30 jump rope - 10 push-ups to down dog - 10 single-dumbbell shoulder presses - 10 kip swings - 3 sets:  :30 jump rope - 4 chest-to-bar pull-ups - 8 single-dumbbell push presses - 4 chest-to-bar pull-ups – Rest 1:00 between sets.

WOD

5-10-15-20-25 L2-5-10-15-15-15 L1-3-6-9-12-15
Chest-to-bar pull-ups L2-Chin over bar pullups L1-Jumping pullups / ring rows
Single-dumbbell push presses L3-50/35# L2-35/20# L1-20/10# (switch arms as needed)
30 Double unders after each round L2-15 DUs / Attempts L1-30 singles

For Time

Strength – Deadlift – 2-2-2-2-2 (3 Min per set)

Post WOD - 1:00 foam roll lats/side - 1:00 foam roll calves/side