WED 5/8/24 WOD

Warm Up - 2 sets:  1:00 of rowing - 8 inchworm push-ups - 12 box step-ups (6/leg) - 16 alternating Cossack squats - 2 sets:   :20 up-downs - 10 sumo deadlift (EB) - 10 strict presses (EB) - 5 box jumps - :20 up-downs - 5 sumo deadlift high pulls (65/95 lb) - 5 push presses (65/95 lb) - 5 box jump-overs –

WOD I
7 sumo deadlift high pulls L3-95/65# L2-75/55# L1-55/35#
7 push presses
7 box jump-overs L3-30/24” L2-24/20” L1-16/12”

7 rounds for time

Gymnastics Practice – On a 11 Min Clock
From 0:00-3:00:  Handstand walk practice L2-HS Walk to wall L1-HS Hold - From 3:00-8:00:  1 skin the cat (On Rings) - 1 strict muscle-up – From 8:00-11:00:  Handstand walk practice L2-HS Walk to wall L1-HS Hold

WOD II
:20 GHD sit-ups L2-Med ball sit ups (abmat) L1-straight leg abmat sit ups
:10 rest 

8 sets for total reps

Post WOD - 1:00 foam roll upper back - 1:00 foam roll quadriceps - 1:00 foam roll calves