WED 12/27/23 WOD

Warm Up - 1 set:  1:30 row (easy) - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - 1 set:  :45 row (easy) - :45 row (moderate) - 10 deadlifts (empty barbell) - 10 inchworms + push-up - 1 set:  :30 row (easy) - 1:00 row (hard) - 2 wall walks - 10 deadlifts (95/135 lb) - 3 sets:  2 deadlifts – Build in load –

WOD I

AMRAP 8: 
2 wall walks L2-4 wall step ups L1-2 inchworm + pushups
2 deadlifts L3-315/205# L2-185/125# L1-95/65#

Rounds + Reps

WOD II

Every 3:00

500m Row - *rest with time remaining* L2-400m L1-250m

6 Rounds – Slowest 500m time is your score –

Post WOD - 3 sets:  :30 couch stretch/side - :30 foam roll upper back - :30 foam roll lats/side