WED 9/3/25 WOD

Warm Up - 2 rounds:  200-meter run - :30 plank hold (arms straight) - 12 walking lunges - 10 jumping jacks – Double unders:  15 sec singles – 15 sec high jump singles 15 sec running singles – 15 sec high jump singles – 15 sec double unders - 2 rounds:  :20 L-sit hold – 50ft farmer’s carry - 20 double-unders -

WOD
1:00 L-sit hold L2-bent knees L1-plank (pushup or plank)
100-m KB farmers carry L3-55/35# L2-45/25# L1-35/15#
200 double-unders L2-100 double-unders / attempts L1-200 singles
100-m farmers carry L3-55/35# L2-45/25# L1-35/15#
1:00 L-sit hold L2-bent knees L1-plank (pushup or plank)

For time (12 min Cap)

Strength – Shoulder Press – 3-3-3-3-3-3-3 (2 min per set)

Post WOD - 200-meter walk - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm