MON 11/24/25 WOD

Warm Up - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 20 walking lunge steps - :30 up-downs – Rope climb:  3 hand over hand – 3 foot locks – 3 double foot lock – 1 rope climb – 1 legless rope climb – DB front rack lunges:  8-8-8

WOD – 12 Min AMRAP
20 DB front-rack walking lunges L3-50/35# L2-35/20# L1-20/15#
2 legless rope climbs L2-2 rope climbs L1-3 hand over hand
– Use two dumbbells

Rounds + reps

Strength – Push Jerk – 3-3-3-3-3-3-3

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg