MON 10/14/24 WOD

Warm Up - 50 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 leg swings/leg - 50 mountain climbers - 10 Samson stretches - 10 reps plate squat therapy - 10 burpees - 10 deadlifts (empty barbell) - 1:00 jump rope - 5 sets:  3 deadlifts (building) - :20 jump rope

WOD I
30 double-unders L2-15 double unders L1-30 singles
3 deadlifts L3-315/205# L2-225/155# L1-95/65#

10 rounds for time

WOD II

2 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00

Total Time

Post WOD - 1:00 pigeon/side - 1:00 standing calf stretch/side