THU 6/26/25 WOD

Warm Up - 3 sets:  7 med-ball front squats - 7 med-ball push presses - 7 wall-ball shots - :30 rest - Then - :30 ring support plus ring dip - 3 false grip ring rows - 3 low ring muscle up transitions - 3 jumping muscle ups - 1 muscle up -

WOD

AMRAP 2:
20 wall-ball shots L3-30/20# L2-20/14# L1-14/10#
Max ring muscle-ups L2-Max jumping muscle ups L1-Ring rows + box dips
– Rest 2:00 between rounds.

5 rounds total muscle ups

Post WOD - 2 sets:  :30 Spiderman stretch/side - :30 Cobra stretch