WED 8/14/24 WOD

Warm Up - 200-meter jog - 5 inchworm push-ups - 10 banded pass-throughs - 15 banded pull-a-parts - :30 jumping jacks - 10 kettlebell Romanian deadlifts (light) - :30 high knees - 10 Russian kettlebell swings (light) - 30 mountain climbers - 10 Russian kettlebell swings (working weight) –

WOD
20 Russian kettlebell swings L3-70/55# L2-55/35# L1-45/25#
400-meter run L2-300m L1-200m

5 rounds for time (15 min cap)

Strength – Back Squat – 3-3-3-3-3 (3 min per set)

Post WOD - 200-meter cooldown walk - 1:00 foam roll t-spine