FRI 5/19/23 WOD

Warm Up – 100m Run – 40 sec Hang – 10 Banded Good Mornings – 10 X Band Side Steps (RT/LT) – 10 Front Skips – 20 Heel Pulls – 200m Run - 10 Pushups – 5 Bar Good Mornings – 5 Bar Deadlifts – 5 Strict Pull ups – 1 Min Banded Wrist Chest Through – 1 Min Banded Hip Hamstring/Calf Stretch (RT/LT) – 5 Pull ups – 5 Deadlifts (light) – 5 Pushups – 5 Deadlifts (add weight) – 10 Squats – 5 Deadlifts (working weight) -

WOD

800m Run L2-600m L1-400m

50 Pull ups L2-Banded L1-Ring Rows

15 Deadlifts L3-205/135# L2-165/110# L1-95/65#

600m Run L2-400m L1-300m

100 Pushups L2-80 L1-40

15 Deadlifts L3-205/135# L2-165/110# L1-95/65#

400m Run L2-300m L1-200m

200 Squats

15 Deadlifts L3-205/135# L2-165/110# L1-95/65#

200m Run

For Time