TUE 10/22/24 WOD

Warm Up - 1 set:  20 sec zig zag jumps - 10 alternating Spiderman stretches - 10 push-ups to down dog - 100-meter jog - 5 single-arm ring rows/arm – 20 sec criss cross jump - 5 ring rows - 10 air squats - 100-meter jog - 5 jumping pull-ups - 10 kettlebell deadlifts (workout weight) - 10 good mornings - 5 pull-ups - 10 Russian kettlebell swings (workout weight) - 200-meter run - 5 pull-ups - 5 kettlebell swings - 5 pull-ups - 5 kettlebell swings

WOD – “Helen”

400m Run L2-300m L1-200m

21 kettlebell swings 55/35# L2-45/25# L1-35/15#

12 pull ups L2-jumping pull ups L1-ring rows

3 Rounds for Time

WOD II – row / bike / ski
1:40 on / :20 off

3 rounds

-Rest 2:00-
-Then-
1:40 on / :20 off

2 rounds
Total Time

Post WOD - 1:00 foam roll lat/side