THU 4/24/25 WOD

Warm Up - 200-meter row, slow - 10 med-ball chest passes with a partner - 10 med-ball lateral passes with a partner (3/side) - 10 alternating box step-ups with a partner - 6 med-ball chest passes with a partner - 6 med-ball lateral passes with a partner (3/side) - 6 box jumps - 3 sets:  3 shoulder presses – elbows in front of the bar in the rack - 3 sumo deadlifts – feet just wider than squat stance - 3 jumps in place (on sets 2 and 3 have athletes box jump and step down) - 1 set:  200-meter row, faster - 2 sets:  5 med-ball thrusters - 5 wall-ball shots - 1 set:  5 dip and holds - 5 dip and drives - 5 push presses - 1 set:  5 sumo deadlifts - 5 sumo deadlift + shrugs - 5 sumo deadlift high pulls (pause at the hips on the return) - 5 sumo deadlift high pulls - 5 wall-ball shots - 5 push presses - 5 box jumps - 5 sumo deadlift high pulls  – Use workout variations

WOD
1:00 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
1:00 sumo deadlift high pulls L3-75/55# L2-65/45# L1-55/35#
1:00 box jumps L3-20/18” L2-18/16” L1-16/12”
1:00 push presses L3-75/55# L2-65/45# L1-55/35#
1:00 row for calories
– Rest 1:00 between rounds -

3 Rounds for Total Reps

Post WOD - 2 sets:  :30 lacrosse ball calf roll/leg - :30 lacrosse ball foot roll/foot