TUE 8/1/23 WOD

Warm Up - 20 pulls on rower - 5 inchworm push-ups - 10 banded pass throughs - 15 banded pull-aparts - 20 pulls on rower - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - 20 pulls on rower - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 20 pulls on rower - 10 wall-ball shots - 5 burpees over the med ball –

WOD – 15 MIN CAP
50-40-30-20-10
Calorie row
15 Wall ball shots between rows L3-20/14# L2-16/12# L1-14/10#

For Time

Strength WOD – Front Squat – 3-3-3-3-3-3 – Every 3 min –

Post WOD – 1 min couch stretch each side – 1 min quad smash each side – 2 Rounds