MON 8/28/23 WOD

Warm Up – 7 Min AMRAP - :20 jumping jacks – 10 unweighted good mornings – 5 HOD pushups – 6 Samson stretch lunge steps – 5 counterbalance squats – Then - 5 suitcase DB deadlifts each side – 10 DB front-rack step-back lunges – 10 DB DL – 8 DB box step-ups – 10 DB DL – Then - 100m Run - :30 rest – 3 sets

WOD
12 DB deadlifts L3-50/35# L2-40/25# L1-30/15# – Use two DBs -
9 DB box step-up L3-24/20” L2-20/18” L1-18/12”
200-m run L2-same L1-100m run
– Rest 2:00 –

6 Rounds for Time

Post WOD – 1:00 quad smash each leg – 1;00 upper back roller – 1:00 calf smash each leg