WED 11/6/24 WOD

Warm Up - 5:00 row, bike, or ski - 1:00 alternating Samson stretch - 1:00 alternating figure-4 stretch - 1:00 inchworm walkouts - 1:00 box step-ups - 1 set:  200-meter run - 10 dumbbell farmers carry walking lunges

WOD I
400-meter run L2-300m L1-200m
20 dumbbell farmers carry walking lunges L3-50/35# L2-40/25# L1-30/15# – Use two dumbbells

3 Rounds for Time

WOD II
100 ring push-ups L2-80 reps L1-60 knee push ups

– Every time you break, perform 10 hollow rocks L2-hold one knee L1-abmat sit ups

For Time (10 Min CAP)

Strength – Weighted pull ups – 3-3-3-3-3 (2 min per set) L2-strict pull ups L1-jumping pull ups w/slow negative
Post WOD - 1:00 foam roll quadriceps/side - 1:00 foam roll glute-med/side