TUE 1/23/24 WOD

Warm Up – 500m row (easy) - 25 ft down and back:  – Bear crawl (down) – Samson lunges (back) – Spiderman twist (down) – Side lunges (down and back – facing the same direction) – Crab walk with high hips (down and back – facing the same direction) – Burpee broad jump (down) – Jog (back) – 250m row (moderate) - 3 rounds for quality:
5 scap pull-ups - 10 plank shoulder taps (right and left) to down dog - 10 bootstrappers – 250m row (fast) – 5 pullup kips – 5 pullups – 5 pushups / elevated pushups – 5 sit ups – 5 squats –

WOD

3:00 of max reps pull-ups L2-jumping pullup negatives L1-ring rows
3:00 of max reps push-ups L2-same L1-elevated pushups
3:00 of max reps sit-ups L2-same L1-same
3:00 of max reps air squats L2-same L1-same

For Total Reps

Conditioning

1:00 row - :30 rest –

8 rounds for total meters

Post WOD - 3 sets:  :20 band pull-aparts - :20 scorpion stretch/arm