MON 6/10/24 WOD

Warm Up - 2 sets:  :45 row - 6 Samson stretch lunges - 10 step-ups - 5 med-ball squats - 5 wall-ball shots – Box jumps:  3 box jumps (slow) – 3 box jumps (moderate) – 3 box jumps (fast) – Deadlift:  30 sec setup hold  - 3 sets:  150-meter row - 3 box jumps - 5 deadlifts – Rest 1:00 between sets – Build to workout load –

WOD
440-m row L2-same L1-same
10 box jumps L3-30/24” L2-24/20” L1-20/12”
10 deadlifts L3-275/185# L2-135/95# L1-75/55#
10 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
5 Rounds  for time – 25:00 time cap -

SCORE: TOTAL TIME

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg