WED 3/25/26 WOD

Warm Up - :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups - :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb:  2 hand over hand – 2 standing foot clamps – 2 hanging foot clamps – 3 pull + clamps – 1 rope climb – GHD sit ups:  5 abmat sit ups – 5 med ball sit ups – 5 GHD sit ups to parallel – 5 full GHD sit ups – Mini round:  12 box jumps - 1 rope climb - 8 GHD sit-ups – Use workout variations –

WOD
2 rope climbs to 15ft L2-1 rope climb to 15 ft L1-2 AHAP or 3 hand over hand
15 GHD sit-ups L2-10 GHD to parallel L1-15 abmat situps
20 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

6 rounds for time (24 Min Cap)

 Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm