FRI 2/23/24 WOD

Warm Up - 8 sets:  :20 row, bike, or Ski-erg - :10 rest - AMRAP 7: - 20 jumping jacks - 10 up-downs - 20 mountain climbers - 5 hand-release push-ups - 10 single-dumbbell Romanian deadlifts (35/50 lb) - 1 set: - 5 burpee over the dumbbell - 10 alternating hang dumbbell power cleans - 5 burpee over the dumbbell –

WOD I
4-8-12-16-20-24
Alternating dumbbell hang power cleans L3-50/35# L2-40/25# L1-30/15#
2-4-6-8-10-12
Burpees over the dumbbell

For Time

WOD II

400m dumbbell carry L3-50/35# L2-40/25# L1-30/15#

For Time

WOD III
10 kettlebell snatches/arm L3-45/30# L2-35/20# L1-25/10#
15 GHD sit-ups L2-Straight leg abmat sit ups L1-Abmat sit ups
10 left-arm kettlebell overhead lunges L3-45/30# L2-35/20# L1-25/10#
10 right-arm kettlebell overhead lunges L3-45/30# L2-35/20# L1-25/10#

3 Rounds for Time

Post WOD - 1:00 forearm stretch - :30 calf stretch/side