WED 4/9/25 WOD

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 banded good mornings - 10 ATY raises (small plates or dumbbells) - 2 sets:  :30 easy pace - :20 moderate pace - :10 fast pace (row, bike, ski) - 2 sets:  :30 band pull-aparts - 5 hand-release push-ups - 10 single-leg toe touches/leg - 5 ring rows - 2 sets:  Single-dumbbell suitcase carry (50 ft) - 3 single-dumbbell push jerks, right arm - 3 single-dumbbell push jerks, left arm – Build to workout load

WOD I - 12 Min AMRAP

100-m single-dumbbell suitcase carry L3-70/60# L2-50/40# L1-30/20#
7 single-dumbbell push jerks, right arm
7 single-dumbbell push jerks, left arm

Rounds + Reps

WOD II
20 box jumps L3-30/24” L2-24/20” L1-16/12”

800m run
20 pull ups

For Time (10 Min CAP)

Post WOD - 30 reach, roll, and lifts