FRI 9/15/23 WOD

Warm Up - 100-m jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-aparts - 200-m jog - 10 KB Romanian deadlifts (light) - 30 jumping jacks - 10 single-arm KB swings (light) (eye level) - :30 box step-overs - 10 Russian KB swings (light) - :30 box jump-overs - 10 Russian swings (working weight) –

WOD
40 Russian KB swings L3-55/35# L2-45/25# L1-35/15#
20 box jump-overs L3-24/20” L2-20/18” L1-18/12”

3 Rounds for Time

Strength WOD

2 clean pulls + 1 power clean (reset)

7 sets (2 min per set)

Heaviest Load

Post WOD - 2 sets:  :30 calf stretch/leg - :30 banded lat stretch/arm - 20 banded pull-aparts