WED 9/11/24 “Memorial WOD”

Warm Up – 200m run – Then - :30 row / :10 rest – 5 sets – 200m run - Then – Empty Bar – 5 deadlifts – 5 shoulder presses – 5 push presses – 5 push jerks – 5 front squats – 5 back squats – 5 overhead squats – 5 sumo deadlift high pulls – 5 squat cleans – Then – Add load to bar - 3 shoulder presses - 3 overhead squats - 3 sumo deadlift high pulls - 3 push presses - 3 front squats - 3 squat cleans - 3 push jerks - 3 back squats - 3 deadlifts – Add load each set up to workout weight –

WOD – Compare to 9/11/23
2001-m run or row L2-same L1-1000m run or row
11 shoulder presses L3-115/85# L2-95/65# L1-55/35#
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg