Workout of the Day - December 2, 2024

Mobility
- 2:00 Pec Minor Release (each side)
- Banded Pec Minor Stretch
- Banded Posterior Shoulder Release
- Banded Lat & Tricep Stretch
- 10 PVC Pipe Twists (each side)

Warm-up
5 Minutes:
- 8 Ring Rows
- 5 Push Up To Down Dog
- 7 PVC Passthrough
- 30 Single Unders

Ring Muscle Up 3 - Skill Practice
3 Rounds:
- Minute 1: Strict Pull Ups (8 Reps)
- Minute 2: Muscle Up Transition Drills (6 reps)
- Minute 3: Band-Assisted Muscle Ups (5 reps)
- Minute 4: Rest
Use bands if necessary.

Wod
12-Minute EMOM (Every Minute on the Minute):
- 8 Renegade Rows (50/35)
- 10 Box Jumps (24/20'')
Weight:
RX: 50/35 lbs (Dumbbells)
Scaled: 35/25 lbs (Dumbbells)
Beginner: 20/15 lbs (Dumbbells)