FRI 5/31/24 WOD

Warm Up - 30 jumping jacks - 10 sit-ups - 10 up-downs - 10 kettlebell deadlifts - 1:00 row or bike (easy pace) - 30 jumping jacks - 10 GHD sit-ups to parallel - 10 single-arm Russian kettlebell swings, right-arm - 10 single-arm Russian kettlebell swings, left-arm - 1:00 row or bike (moderate pace) - 30 jumping jacks - 10 GHD sit-ups - 10 Russian kettlebell swings (workout weight) - 1:00 row or bike (fast pace) –

WOD I – 15 Min AMRAP
3-6-9-12, etc.
GHD sit-ups L2-Med ball sit ups L1-Straight leg sit ups
Russian kettlebell swings L3-55/35# L2-45/25# L1-35/15#
Calorie bike or row
– Continue adding 3 reps to each movement until time expires -

WOD II
200-meter run – Rest 1 min -
400-meter run – Rest 1 min -
800-meter run – Rest 1 min -
100-meter sprint

Total Time
Post WOD - :30 figure-4 stretch/side - :30 seated pike stretch