WED 8/16/23 WOD

Warm Up – 100m run - 50-ft soldier kicks - 50-ft alternating quad stretch - 50-ft high knees - 50-ft butt kickers - 50-ft alternating walking lunges - 50-ft broad jumps - 50-ft skip for height - 50-ft skip for distance - 250-m row - 200-m run

WOD – “Jerry” - 30 min cap

1600m Run L2-1200m L1-800m

2000m Row L2-1500m L1-1000m

1600m Run L2-1200m L1-800m

For Time

Strength - Hang power snatches – 3-3-3-3-3-3-3-3 (1:30 per round)

Post WOD – 2:00 roller quad smash each leg