MON 2/19/24 WOD
Warm Up - 1 set: 20 mountain climbers - 10 Kang squats (unloaded) - 10 Cossack squats - 10 scorpions - 10 push-ups - 20 mountain climbers - 10 Samson stretches - 10 reps plate squat therapy - 10 up-downs - 10 shoulder presses (empty barbell) - 2 sets: :30 jump rope - 5 front squats (empty barbell) - 5 push presses - 5 thrusters - 3 sets: :30 double-unders - 3 thrusters – Rest 1:00 between sets –
WOD I
50 double-unders L2-25 DUs/Attempts L1-50 singles
10 thrusters L3-95/65# L2-65/45# L1-55/35#
5 Rounds for Time
-Rest 5 Min-
WOD II
15 dumbbell box step-overs L3-50/35# 24/20” L2-40/25# 20/16” L1-30/15# 18/12”
400-meter run L2-300m L1-200m
– Use two dumbbells for the box step-overs –
5 Rounds for Time
Post WOD - 1 set: :30 calf foam roll/side - :30 tibialis anterior foam roll/side
