MON 8/19/24 WOD

Warm Up - 3 sets:  1:00 bike, row, ski, or run - 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 good mornings - 10 air squats - 1 set:  10 back squats - 5 back squats - 3 back squats - 1 back squats - 1 back squats – Your next weight should be your starting weight –

Strength – Back Squat – 1-1-1-1-1-1-1 (3 min per set)

WOD – 7 Min AMRAP
5 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
15 double-unders L2-same L1-singles
– After each completed round, add 5 wall-ball shots and 15 double-unders.

Total Reps

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