FRI 7/11/25 WOD

Warm Up - 2 sets:  :10 jumping jacks, slow - :10 jumping jacks, moderate - :10 jumping jacks, fast - :30 alternating back-step lunges - :30 ring rows - 1 set:  30 mountain climbers - 10 air squats - 10 box step-ups - :30 plank hold - 30 mountain climbers - 10 box jumps - 10 air squats - 5 small kip swings + 5 big kips - 3 strict ring pull-ups - 3 kipping ring pull-ups + - 3 chest-to-bar ring pull-ups - 1 ring muscle-ups

WOD
5 box jump-overs L3-30/24” L2-24/20” L1-16/12”
3 ring muscle-ups L2-1 ring muscle up L1-3 ring rows + 3 box dips

7 Rounds for time

Strength - Deadlift - 5-5-5-5-5

Post WOD - 1:00 foam roll calf/leg - 1:00 lat stretch/side