WED 8/7/24 WOD

Warm Up - 20 pulls on rower - 5 inchworm push-ups - 10 banded pass throughs - 15 banded pull-aparts - 20 pulls on rower - 10 med-ball good mornings - 10 med-ball deadlifts - 5 burpees over the med ball - :30 plank hold - 20 pulls on rower - 10 med-ball front squats - 10 med-ball strict presses - 5 burpees over the med ball - 10 sit-ups - 20 pulls on rower - 10 wall-ball shots - 10 sit-ups -
WOD I
50 wall-ball shots L3-20/14# L2-35 @ 16/12# L1-30 @ 14/10#
50 sit-ups L2-35 sit ups L1-30 sit ups

2 Rounds for Time

WOD II
100ft Farmers Carry L3-55/35# L2-45/25# L1-35/15#
– Rest 1:00 between rounds –

10 Rounds for Time

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