WED 5/21/25 WOD

Warm Up - 2 sets:  :10 zig zag jumps - :10 front to back jumps -  - :10 criss cross jumps - :30 alternating reverse lunges - :30 ring rows - 1 set:  200-meter jog - 10 alternating plank reach-throughs - 5 small kip swings + 5 big kips - 3 strict pull-ups - 1 set:  6 shuttle runs (easy-to-moderate pace) - 3 kipping pull-ups - 10 alternating Samson stretches - 3 chest-to-bar pull-ups - 1 set:  6 shuttle runs (workout pace) - 1 bar muscle-ups

WOD

2:00 running clock:
6 shuttle runs - (1 shuttle run is 25 ft out and back) - L2-same L1-4 shuttle runs
Max bar muscle-ups L2-jumping bar muscle ups - L1-jumping chest to bar pull ups
– Rest 1:00 between rounds -

5 sets for Total Bar Muscle Ups

Strength - Front Squat - 5-5-5-5-5+

Post WOD - 200-meter recovery walk - 1:00 Samson stretch/leg