MON 3/11/24 WOD

Warm Up - 1 set:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1:00 row, bike, or ski - 10 sumo deadlifts (empty barbell) - 10 med-ball front squats - 10 sumo-deadlift + shrugs (empty barbell) - 10 med-ball push presses - 10 sumo deadlift high pulls (empty barbell) - 10 wall-ball shots - 2 sets:  5 sumo deadlift high pulls (working weight) - 5 wall-ball shots – Rest 1:00 between sets –

Partner WOD – Alternate completed rounds –

20 Min AMRAP
10 sumo deadlift high pulls L3-75/55# L2-65/45# L1-45/25#
10 wall-ball shots L3-20/14# to 11/10ft L2-16/12# to 10/9ft L1-14/10# to 9/8ft
– Each partner completes a full round before switching –

- One partner works at a time –

Total Reps

Strength - Shoulder press - 3-3-3-3-3+
– Max reps on the last set.

Post WOD - 200-m recovery walk - 1:00 couch stretch/leg