WED 1/31/24 WOD

Warm Up - 1 set:  3:00 run, row, bike, or Ski-erg - 2 sets:  20 banded pull-aparts - 15 banded pass-through - 10 hanging scap shrugs - 1 set:  10 strict presses (35/45 lb) - :30 jump rope - 2 sets:  10 push presses - :30 jump rope – Rest 1:00 between sets –

WOD I – 8 Min AMRAP
40 double-unders
10 push presses L3-95/65# L2-65/45# L1-45/35#

Rounds + Reps

WOD II  

800m Run -Rest 2 Min-

2 Rounds

-Then-

400m Run – Rest 1 Min –

2 Rounds for Total Time
WOD III

20 double-dumbbell overhead walking lunges (you pick the weight)
– Rest 1:00 –

3 Rounds for Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg