MON 10/2/23 WOD

Warm Up – Gather box / med ball / barbell:  1 set:  1:00 alternating spiderman stretches - 1:00 alternating scorpion stretches - 1:00 air squats - 1 set: 30 jumping jacks - 10 box step-ups - 10 hanging knee raises - 1 set:  20 jumping jacks - 10 box jumps (step down) - 10 knees-to-armpits - 1 set: - 10 jumping jacks - 10 box jumps - 10 toes-to-bar – 10 med ball deadlifts – 10 med ball shoulder presses – 10 med ball front squats – 10 med ball push presses (to target) – 10 med ball shots – Loading Up - 2 sets:  5 wall-ball shots - 5 deadlifts - 5 push presses – Build to your workout weight –

WOD
20 wall-ball shots L3-20/14# L2-16/12# L1-15@14/10#
20 deadlifts L3-115/75# L2-95/65# L1-15@75/55#
20 box jumps L3-24/20” L2-20/18” L1-15@16/12”
20 push presses L3-115/75# L2-95/65# L1-15@75/55#

20 toes-to-bars L2-Knees to armpits L1-15@Knees to 90
Rest 1:00

3 Rounds For Total Time

Post WOD - :30 calf roll/side - :30 shin roll/side - :30 quad roll/side - :30 glute roll (figure 4)/side - :30 lat roll/side