FRI 9/1/23 WOD

Warm Up - 2:00 row – Row at a slow/moderate pace here just to start getting warm. - :30 mountain climbers - 5 inchworms + 1 push-up/rep - 5 KB windmills/arm - :30 up-downs - 10 single-arm KB swings, right arm - 10 single-arm KB swings, left arm - 10 med-ball front squats - :30 lateral burpees over the KB - 20 KB swings (lighter weight) - 10 med-ball push presses to target - 10 deadlifts (empty barbell) - 3 sets: - 5-8 unbroken deadlifts (building) - 5 wall-ball shots - 5 KB swings (workout weight) – Rest 1:00 between sets –

WOD – 10 Min CAP

30 deadlifts L3-225/155# L2-185/135# L1-115/75#
40 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
50 KB swings L3-55/35# L2-45/25# L1-35/15#

SCORE: TOTAL TIME

Strength

100m DB farmers carry

1:00 sandbag bear hug

4 Sets for heaviest load

Post WOD - 3 sets:  :30 cobra stretch - :30 spiderman stretch, left - :30 spiderman stretch, right