THU 4/11/24 WOD

Warm Up - 200-meter jog - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 leg swings/leg (forward and backward) - :30 pike or plank hold - 200-meter jog - 10 single-leg toe touches/leg - 10 alternating reverse lunges - 10 band pull aparts - :30 handstand or plank hold - 200-meter jog - 10 unweighted good mornings - 10 walking lunge steps - 10 band pull downs - :30 handstand or plank shoulder taps – Strict Pullups:  5 scap pull-ups - Rest :30 - 5 foot-assisted pull-ups - Rest :30 - 5 jump and controlled lower pull-ups - Rest :30 - 5 strict pull-ups –

Strength – Weighted Pullups – 1-1-1-1-1-1-1 – (2 min per set) - as heavy as possible

WOD – 10 Min AMRAP
30 walking lunges L2-same L1-20 steps
6 strict pull-ups L2-banded strict pullups L1-6 ring rows
5 KB strict presses/arm L3-35/25# L2-25/15# L1-15/10#

Rounds + Reps

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side