WED 7/3/24 WOD

Warm Up - 2 sets:  20 jumping jacks - 5 kettlebell deadlifts - 5 box step-ups - 5 single-arm kettlebell swings/arm (eye-level) - 5 box step-ups - 5 kettlebell swings - 5 box jumps - 50-ft single-arm kettlebell overhead carry/arm - 5 box jumps - 2 sets:  6 med-ball squats - 6 med-ball push presses to target - 6 wall-ball shots – Rest :30 between each movement. - 2 sets:  :30 wall-ball shots - :30 box jumps - :30 kettlebell swings – Rest 1:00 between sets.

WOD

50-40-30-20-10 L2-same L1-40-30-20-10
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#
Box jumps L3-24/20” L2-20/16” L1-16/12”
KB swings L3-55/35# L2-45/25# L1-35/15#
– Step down from the box.

FOR TOTAL TIME

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg