FRI 4/17/26 WOD

Warm Up - 100-meter run - :20 bar hang - 5 push-ups - 10 deadlifts, empty bar - 10 box step-ups - 10 kip swings - 5 hand-release push-ups - 5 deadlifts, light weight - 5 pull-ups - 5 deadlifts, moderate weight – Deadlifts:  4-4-4 (Get to working weight)

WOD

L3

Kraus
200-m run - 30 pull-ups - 30 hand-release push-ups - 4 deadlifts
:30 rest

Scott
400-m run - 25 pull-ups - 25 hand-release push-ups - 4 deadlifts
:30 rest

Good
600-m run - 20 pull-ups - 20 hand-release push-ups - 4 deadlifts
:30 rest

Cully
800-m run - 15 pull-ups - 15 hand-release push-ups - 4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

– 1.5 x bodyweight deadlifts.
– Perform the full workout with a 14/20-lb weight vest.

For time (45 min Cap)

L2
Kraus
200-m run - 20 pull-ups - 20 hand-release push-ups - 4 deadlifts
:30 rest
Scott
400-m run - 15 pull-ups - 15 hand-release push-ups - 4 deadlifts
:30 rest

Good
600-m run - 10 pull-ups - 10 hand-release push-ups - 4 deadlifts
:30 rest

Cully
800-m run - 5 pull-ups - 5 hand-release push-ups - 4 deadlifts
:30 rest

Night Stalkers
269 box step-ups (20/20 in)

For time

– Bodyweight deadlifts.
– No weight vest.

L1

Kraus
Run/walk 2:00 - 20 jumping pull-ups - 20 hand-release push-ups from knees - 4 deadlifts
:30 rest

Scott
Run/walk 3:00- 15 jumping pull-ups - 15 hand-release push-ups from knees - 4 deadlifts
:30 rest

Good
Run/walk 4:00 - 10 jumping pull-ups - 10 hand-release push-ups from knees - 4 deadlifts
:30 rest

Cully
Run/walk 5:00 - 5 jumping pull-ups - 5 hand-release push-ups from knees - 4 deadlifts
:30 rest

Night Stalkers
150 box step-ups (12/12 in)

– Challenging but manageable deadlift load for 4 reps.