WED 7/17/24 WOD

Warm Up - 3 sets:  :20 work/:10 rest - Shoulder taps - Jumping jacks - Up-downs - 2 sets:  10 ATY raises - 5 single-arm dumbbell strict presses/arm - 10 front squats (empty barbell) - 1:00 row - 5 sets:  :30 row - 3 thrusters – Rest 1:00 between sets –

WOD I – 12 Min AMRAP
10-calorie row
3 thrusters L3-185/125# L2-135/95# L1-65/45#
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires –

For total reps

WOD II
500m bike (easy-to-moderate pace) / row ½ the distance
500m bike (sprint pace)
1000m bike standing bike
– Rest 3:00 between sets –

2 sets for total time

Post WOD - 1 set:  200-meter recovery walk - 1:00 couch stretch/leg