TUE 11/4/25 WOD

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 1 set:  :30 Samson lunges - :30 jump rope - :30 up-downs - :30 jump rope - :30 scap pull-ups - :30 jump rope - :30 banded face pulls - 200-meter jog - 1 set:  10 ring rows - :20 hang from the pull-up bar - 5 ring rows - 10 jumping pull-ups - 3 strict pull-ups or scaling option - 200-meter run - :20 double-unders - 3 strict pull-ups

Strength – Weighted Pullups – 3-3-3-3-3 (2 Min per set)
WOD

600-m run L2-same L1-300m
100 double-unders L2-50 double unders L1- 100 singles
15 strict pull-ups L2-15 kipping pullups L1-15 ring rows
400-m run L2-same L1-200m
75 double-unders L2-35 double unders L1-75 singles
12 strict pull-ups L2-12 kipping pullups L1-12 ring rows
200-m run L2-same L1-100m
50 double-unders L2-25 double unders L1-50 singles
9 strict pull-ups L2-9 kipping L1-9 ring rows

For time (15 Min Cap)

Post WOD - 1:00 calf stretch/side - 1:00 lat tricep stretch/side