MON 2/26/24 WOD

Warm Up - 200-meter row - 20 air squats - 10 broad jumps - 200-meter row - 15 med-ball front squats - :30 jump rope - 200-meter row - 15 med-ball push presses to a target (14/20 lb) - :30 jump rope - 200-meter row - 10 wall-ball shots - :30 jump rope –

WOD I

2 Min AMRAP
12-calorie row
24 double-unders
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
– Rest 2 minutes between rounds.

4 Rounds for total wall ball shots

WOD II
300-meter run L2-200m L1-100m
– Rest :30
200-meter run L2-same L1-100m
– Rest 1:00
100-meter run L2-same L1-same
– Rest 1:30

3 rounds for total time

Post WOD - 2 rounds:  1:00 calf roll/side - 1:00 quad smash/side