THU 5/23/24 WOD

Warm Up - 200-meter run (moderate pace) - 25-ft bear crawl - 25-ft Samson lunges - 25-ft Spiderman twist - 25-ft Inchworm + push-up - 25-ft crab walk (focus on maintaining high hips) - 25-ft burpee broad jump - 25-ft high knees - 25-ft butt kickers - 200-meter run (fast/stride) – Handstand Pushups:  5 pike pushups – 30 sec handstand hold – 5 handstand pushup negatives – 30 sec tripod hold – 5 jumping squats – Push press:  5 dip and holds – 5 dip and drive (slow) – 5 dip and drive (fast) – 5 push presses – Front rack lunge:  8 unweighted alternating reverse lunges - 8 empty barbell alternating reverse lunges – WOD prep:  2 sets:  8 push presses - 8 alternating front rack lunges – Build to workout load – No rest between movements –

WOD
8 handstand push-ups L2-8 pike pushups L1-8 DB shoulder presses 35/20#
8 alternating front rack lunges L3-115/75# L2-95/65# L1-45/20#
8 push presses L3-115/75# L2-95/65# L1-45/20#
400-m run L2-300m L1-200m

5 Rounds for Time

POST WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot