THU 10/12/23 WOD

Warm Up - 2 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or AirBike. Perform straight through on one machine OR switch after :60 of work – 1 set:  5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges - 10 alt. single-leg toe touches - 10 x 50-ft shuttle run (25 ft out and back) – Devil presses – 5 DB deadlifts – 3 DB burpee deadlifts – 3 DB burpee cleans – 3 devil presses – Mini round:  3 x 50-ft shuttle run - 4 devils presses (workout weight) –

WOD
21-15-9
DB devils presses L3-35/25# L2-25/15# L1-15/10#
Perform 10 x 50-ft shuttle runs after each set L2-same L1-5 x 50ft shuttle run after each set -

SCORE: TOTAL TIME

Strength WOD – Back rack lunges – 10-10-10-10 (work to heaviest)

Post WOD - :30 alt scorpion stretch - :30 straddle stretch – 1:00 banded wrist shoulder stretch/side