FRI 3/14/25 WOD

Warm Up - 200-meter run - AMRAP 6:  Partner A: 8 jumps around partner - Partner B: 8 jumps around partner - Partner A: 8 jump over and crawl under partner - Partner B: 8 jump over and crawl under partner - 1 set:  30 jumping jacks - 10 alternating lunges - 30 mountain climbers - 10 box step-overs - 100-meter jog - 10 dumbbell box step-overs - 1 set:  200-meter run - 5 double-dumbbell box step-overs – Use 2 dumbbells at workout load.

WOD I

Every 3 Min:
200-m run L2-same L1-100m
12 DB box step-overs L3-35/20# 24/20” L2-10 reps @ 20/15# 20/16” L1-8 reps @ 15/10# 16/12”
– Use two dumbbells. 

7 Rounds

WOD II

25 Strict Pullups L2-25 Banded strict pullups L1-25 Seated ring rows

For Time

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot