TUE 12/13/22 WOD

Warm Up – 1 Min Bike – Walking Lunge – 30 sec Down/Up/Child – Side Lunge – 30 sec Bike – 5 Pull ups – 5 Pushups – 5 Sit up – 5 Squats – 2 Rounds – 10 sec bar hang – 5 scapula pulls – 2 Rounds – 5 sec rope hang – 2 rope knees to elbows – 2 Rounds – 2 Rope Foot lock – 2 Rounds – 2 Rope Lock and Pull – 2 Rounds

WOD

12/10 Calorie Bike L2-10/8 L1-8/6

2 Rope Climbs to 15’ L2-2 AHAP L1-4 Hand over Hand

10 Rounds for Time