TUE 2/4/25 WOD

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - AMRAP 4:  20 jumping jacks - 10 up-downs - 5 hand-release push-ups – Empty bar:  Bench press – 5-5-5 – Add load:  3-3-3 (1:30 per set)

Strength – Bench Press:  3-2-2-1-1 (2:30 per set)

WOD
400-meter run L2-300m L1-200m
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”
30 pull-ups L2-jumping pullups slow negative L1-ring rows
800-meter run L2-600m L1-400m
30 pull-ups L2-jumping pullups slow negative L1-ring rows
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”
400-meter run L2-300m L1-200m

For Time

Post WOD – 1 min banded shoulder stretch / side