FRI 6/7/24 WOD

Warm Up - 10 plate ground-to-overheads - 10 plate counterbalance squats - 10 ring rows - 100-meter run - 10 plate ground-to-overheads - 10 plate counterbalance squats - 10 ring rows - 200-meter run – Pull ups:  5 kip swings – 3 kip swings + 3 big kips – 3 strict pull ups – 3 kipping pull ups with a hold – 5 kipping pull ups – Thrusters:  5 front squats – 5  push presses – 5 thrusters – Add weight:  5 thrusters – Rest 1:00 between sets. – Build in load.

WOD
50 pull-ups L2-25 jumping pull ups L1-25 ring rows
400-m run L2-300m L1-200m
21 thrusters L3-95/65# L2-65/45# L1-45/35#
800-m run L2-600m L1-300m
21 thrusters L3-95/65# L2-65/45# L1-45/35#
400-m run L2-300m L1-200m
50 pull-ups L2-25 jumping pull ups L1-25 ring rows
For Time – 25:00 CAP

Post WOD - :30 kneeling quad stretch/side - :30 standing calf stretch/side