FRI 5/3/24 WOD

Warm Up - 5:00 row, bike or ski - 1 set:  :30 couch stretch (each leg) - :30 jump rope - :30 pigeon pose (each leg) - :30 jump rope - :30 inch worm walkouts - :30 jump rope - :30 bodyweight box step-ups - :30 jump rope - :30 dumbbell box step-ups –

WOD I
80 dumbbell box step-ups L3-24/20” 50/35# L2-20/16” 40/25# L1-16/12” 30/15#

For Time
– Every minute on the minute, starting at :00, perform 20 double-unders -
– Use two dumbbells –

WOD II – 8 Min EMOM
Min. 1 | :30 strict toes-to-bars L2-:30 strict legs to 90 L1-:30 lying toes to bar
Min. 2 | 10 strict ring dips L2-:15 support hold (locked out) L1-10 box dips

Total Toes to Bar

Post WOD - 1:00 lacrosse ball foot/side - 1:00 standing pike stretch