TUE 1/2/24 WOD

Warm Up - 3 sets:   : 20 high knees - : 10 rest - : 20 banded side steps - : 10 rest - : 20 banded good mornings - : 10 rest - : 20 Cossack squats (:10/leg) - : 10 rest - 3 sets:  10 wall-facing squats - 50 foot single-arm overhead kettlebell carry/arm - 1 set:   :30 row (easy pace) - 1 Turkish get-up/arm - :30 row (moderate pace) - 1 Turkish get-up/arm (increase weight) - :30 row (hard pace) - 1 Turkish get-up/arm (workout weight) –

WOD I (14 Min CAP)
21-18-15-12-9-6-3:
Calorie row
– Complete 2 kettlebell Turkish get-ups/arm after each set. L3-55/35# L2-45/25# L1-35/15#

WOD II (14 Min CAP)
300ft dumbbell farmers carry L3-50/30# L2-40/25# L1-30/15#
21 dumbbell push presses L3-50/30# L2-40/25# L1-30/15#

400-meter run L2-300m Run L1-200m Run
300ft dumbbell farmers carry
15 dumbbell push presses
400-meter run L2-300m Run L1-200m Run
300ft dumbbell farmers carry
12 dumbbell push presses
400-meter run L2-300m Run L1-200m Run
300ft dumbbell farmers carry
9 dumbbell push presses
400-meter run L2-300m Run L1-200m Run
*Use two dumbbells

For Time

Post WOD - 3 sets:  :30 child’s pose - :15-:30 Samson stretch/leg