THU 6/22/23 WOD

Warm Up - 10 Samson stretch lunges - 10 PVC good mornings - 10 PVC overhead squats - 10 hollow rocks - 10 push-ups - 10 ring rows OR 3-10 strict pull-ups -100m Run 3 Same leg Box Step ups (Rt/Lt) – 100m Run - 6 Alt Box Step ups – 100m Run – 6 Alt DB Box Step ups -  Rest 2 min – 200m Run – 10 Alt DB Box Step ups (3 min) –

WOD

Every 5:00
800-m Run L2-600m Run L1-400m Run
Max reps DB box step-ups L3-50/35# 24/20” L2-40/25# 24/20” L1-30/15# 20/18”
– Use one DB –

3 Rounds for Total step ups

POST WOD
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps

3 Rounds