MON 3/18/24 WOD

Warm Up - 1:30 bike, row, or ski (easy) - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - :45 bike, row, or Ski-erg (easy) - :45 row (moderate) - 10 deadlifts (empty barbell) - 10 inchworms + push-up - :30 bike, row, or Ski-erg (easy) - 1:00 row (hard) - 2 wall walks - 8 deadlifts (workout weight) – Rest 1:00 - 2 wall walks - 8 deadlifts (workout weight) –

WOD

20-18-16-14-12-10-8-6-4-2 L2-same L1-10-9-8-7-6-5-4-3-2-1
Deadlifts L3-115/85# L2-95/65# L1-75/55#
– Complete 2 wall walks between each set -

For Time

Strength – Every 2:30 –

5 Bench Presses (add weight each set)

10 Strict Pull ups L2-kipping pullups L1-jumping pull ups

8 sets for load

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side