WED 6/19/24 WOD

Warm Up - 3:00 row, bike, or jog - :30 mountain climbers - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - :30 up-downs - 10 box step-ups (24 in) - :30 burpees - 10 box jumps (24 in) - 3 sets:  5 box jump-overs - 100-meter run – Start with the box at 30 inches and then decrease the height on each set.

WOD I
15 box jumps L3-30/24” L2-24/20” L1-20/18”
400-meter run L2-300m L1-200m
20 box jumps L3-24/20” L2-20/18” L1-18/16”
400-meter run L2-300m L1-200m
25 box jumps L3-20/18” L2-18/16” L1-16/12”
400-meter run L2-300m L1-200m

For Time

WOD II
15-12-9-6-3 L2-13-10-7-4-3 L1-10-8-6-4-2
Calorie row
Lateral burpees over the rowing machine

For Time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot