THU 4/20/23 WOD

WARM UP – 100m Run 10 Lunge Steps – 10 Side Lunge Steps– PVC – Trunk Twist – 5 Good Mornings – 5 Back Presses – 5 Pass Through – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch – 10 Banded Good Mornings – 10 X Band Steps (RT/LT) – 100m Run – 5 Deadlifts – 5 HSPU – 2 TGU – 100m Run – 4 Deadlifts – 4 HSPU – 2 TGU – 100m – 3 Deadlifts – 3 HSPU – 2 TGU -

WOD

800m Run L2-600m L1-400m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

600m Run L2-400m L1-200m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

400m Run L2-200m L1-100m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

600m Run L2-400m L1-200m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

800m Run L2-600m L1-400m

8 Deadlifts L3-205/140# L2-155/105# L1-95/65#

6 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

4 Turkish Get ups L3-45/25# L2-35/15# L1-25/10#

For Time