THU 4/17/25 WOD

Warm Up - 1 set:  1:00 row (easy) - 10 single-leg calf raises/leg - 10 alternating step-ups (slow) - :45 row (moderate) - 20 alternating toy soldiers - 10 alternating step-ups (fast) - :30 row (fast) - :15 Samson stretch/lunge/leg - 5 box jumps (slow) - :20 row (sprint) - 10 box jumps (fast) - T2B:  5 kip swings - 5 knees to 90 - 5 knees to armpits - 5 toes to bar -

WOD I
15 toes-to-bars L2-15 Knees as high as possible L1-15 hanging knee raises
20 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

5 Rounds for Time

WOD II

4 Min running clock:

400m run L2-300m L1-200m

 - Rest with remaining time -

4 rounds slowest time

POST WOD - 1:00 banded shoulder stretch/side - 1:00 couch stretch/side