TUE 4/23/24 WOD

Warm Up - 1 set:  :20 jumping jacks - 5 inchworms - 10 Samson stretch lunges - 10 scap-only ring rows - :20 jumping jacks - 5 inchworms - 10 alternating Cossack squats - 10 ring rows - 2 sets:  3 jumping pull-ups - :30 box step-up overs - :30 plank hold (on hands) - 10 jumping air squats - 2 sets:  :10 pull-ups - :10 rest - :10 push-ups - :10 rest - :10 box jump-overs –

WOD I
20 box jump-overs L3-24/20” L2-20/16” L1-18/12”
20 push-ups L2-worm up L1-knee pushups
20 pull-ups L2-jumping pull ups L1-ring rows

5 Rounds for Time (15 Min CAP)

WOD II
800-meter run – rest 90 sec - L2-600m L1-400m
2 rounds

then…
400-meter run – rest 1 min – L2-300m L1-200m

3 rounds

For Total Time (20 Min CAP)

Post WOD - 1:00 foam roll calves/side - 1:00 standing calf stretch/side