FRI 2/9/24 WOD

Warm Up - 200-m run - 20 air squats - 10 broad jumps - 10 good mornings (empty barbell) - 200-meter run - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 alternating walking lunges - 200-meter run - 15 med-ball push presses to target (14/20 lb) - 10 up-downs - 10 dumbbell overhead walking lunge (light) - 200-meter run - 10 wall-ball shots - 10 dumbbell overhead walking lunge (workout weight) –

WOD
100 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
400-meter run L2-300m L1-200m
200-ft dumbbell overhead walking lunge L3-50/35# L2-40/25# L1-100ft @ 30/15#
– Use one dumbbell.

For time
Strength – Bench Press – 10-10-10-10-10

Post WOD - 1:00 couch stretch/side - 1:00 hamstring stretch/side