TUE 7/16/24 WOD

Warm Up - 2 sets:  2:00 bike, row, or ski - 10 alternating Samson stretches - 10 alternating scorpion stretches - 10 inchworms (no push-ups) - 1 set:  200-meter jog - 20 alternating lunges - 10 staggered stance good mornings/leg - 1:00 plank hold - 2 set:  200-meter run - 50-meter farmers carry - 10 sit-ups –

WOD I
10-20-30-40-50 L2-10-20-25-30-35 L1-10-15-20-25-30
AbMat sit-ups
100-200-300-400-500 L2-100-200-300-400-400 L1-100-100-200-200-300
Run (meters)
– Perform a 300ft DB farmers carry L3-50/35# L2-40/25# L1-30/15# after each set of sit-ups.

For total time

WOD II

8 sets:
:30 max hand-release push-ups
– Rest 1:00 between sets. 

Total Reps

Post WOD - 2 sets:  :30 double-forearm stretch - 1:00 seated pike stretch