TUE 1/9/24 WOD

Warm Up - 2 sets:  1:00 Row - 50-ft soldier kicks - 50-ft alternating quad stretch - 50-ft high knees - 50-ft butt kickers - 50-ft alternating walking lunges - 50-ft broad jumps - 50-ft skip for height - 50-ft skip for distance - 3 sets:  100/150m Row - 5 wall ball shots – Rest 1:00 between sets –

WOD

5 Min AMRAP
Row 500 meters L2-375m L1-250m
Max wall-ball shots L3-20/14# L2-16/12# L1-14/10#

Total Reps

– Rest 5:00 –

5 Min AMRAP
Row 500 meters L2-375m L1-250m
Max med-ball cleans L3-20/14# L2-16/12# L1-14/10#

Total Reps

Auxillary Work:  2 Min per round

4 sets:
20 GHD hip extensions
20 weighted sit-ups
20 banded side steps (moving right)
20 banded side steps (moving left)

Post WOD - 1:00 foam roll upper back - 1:00 bottom of squat hold (relaxed)