TUE 7/23/24 WOD

Warm Up - 5 sets:  100m jog/run – 100m walk - 1 set:  5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - 2 set:  :30 easy row - :30 moderate row - :30 hard row - 10 box jump-overs –

WOD
100/75 calorie row L2-75/50 cals L1-50/25 cals
100 box jump overs L3-24/20” L2-20/16” L1-16/12”
1,000-m run L2-800m L1-600m

For Time

WOD II
25 GHD sit-ups
- :30 rest –

3 sets for total time

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot