WED 2/7/24 WOD

Warm Up - 2 sets:  1:00 single-unders - 10 snatch high pulls - 10 muscle snatches - 10 snatch-grip push jerks - 10 snatch-grip overhead lunges - 10 alternating Spiderman stretch and reaches – Set 1 with PVC, Set 2 with an empty barbell - 10 kip swing on rings - 10 jumping ring dips - 5 hang power snatches (EB) - 5 overhead squats (EB) - 5 low ring muscle-up transitions - 10 hang squat snatches (EB) - 5 squat snatches (light) - 2 ring muscle-ups - 4 squat snatches (moderate) - 2 ring muscle-ups - 3 squat snatches (workout weight) –

WOD I

AMANDA
9-7-5:
Ring muscle-ups L2-Jumping low ring muscle-ups L1-Ring rows + box dips
Squat snatches L3-135/95# L2-95/65# L1-55/35#

For Time

WOD II
400-meter run L2-300m L1-200m
20 back extensions L2-10 back extensions L1-20 superman

4 rounds for time:

Post WOD - 1:00 elbow-to-instep/side - 1:00 banded shoulder stretch/side