THU 8/3/23 WOD

Warm Up - 10 Samson lunge steps - 20 shoulder taps - 10 push-ups - 20 jumping jacks - 100-m run - 10 air squats - 20 shoulder taps - 10 scap pull-ups - 20 jumping jacks - 100-m run - 10 jumping air squats - 20 shoulder taps - 10 ring rows or 5 strict pull-ups - 20 jumping jacks - 200-m run – Kettlebell swing:  10 low kb swings – 10 kb swings to eye level – 8 kb swings to overhead – 8 fast kb swings to overhead – 5 small kip swings – 3 small kip swings + 3 big kips – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Mini Round:  400-m run - 12 KB swings - 6 unbroken pull-ups –

WOD – Helen – 10 MIN CAP
400-m run L2-300m L1-200m
21 KB swings L3-55/35# L2-45/25# L1-35/15#
12 pull-ups L2-jumping pull ups L1-ring rows

3 Rounds for Time

Post WOD - :30 calf foam roll each leg - :30 standing hamstring stretch each leg – 2 sets