TUE 12/2/25 WOD

Warm Up - 2 rounds:  1:30 bike (do a hard, but not maximal 5-second burst during this time) - :20 hollow hold - :20 arch hold - :20 bar hang or scap pull-ups - 1 set:
1:00 foam roll lats/side – C2B pullups:  5 scap pulls – 5 kips – 5 lever downs – 5 kipping knee ups – 5 pullups – 5 C2B pullups - 1 set:  5-calorie Echo bike, hard pace - 5 chest-to-bar pull-ups - 5 push-ups –

WOD

9/7 calorie bike L2-8/6 cals L1-7/5 cals
12 chest-to-bar pull-ups L2-10 pullups L1-8 jumping C2B or 10 Ring rows
15 push-ups L2- 12 pushups L1-10 knee pushups

5 rounds for time (15 min cap)

Strength – Push Press – 3-3-3-3-3-3

Post WOD - 1:00 Spiderman/side - 1:00 foam roll lats/arm