MON 1/12/26 WOD

Warm Up - 3 sets:  200-meter run - 10 alternating soldier kicks - 10 alternating hamstring scoop stretches -= 5 inchworm + pushups - 5 burpees – :30 ring plank hold - :15 ring bottom hold – 5 ring pushups x 2 – Dumbbell bench:  5-5-5 (build to working weight) – Test round:  200-meter run - 10 dumbbell bench press - 5 ring push-ups - 5 hand-release push-ups – Use workout variations.

WOD

400m run L2-300m L1-200m
50 DB bench presses L3-50/35# L2-40/25# L1-30/15#
400m run L2-300m L1-200m
50 ring push-ups L2-35 ring pushups L1-30 ring pushups (walked out)
400m run L2-300m L1-200m
50 hand-release push-ups L2-35 HOD pushups L1-30 HOD knee pushups
400m run L2-300m L1-200m

For time (22 Min CAP)

Accessary work

Every 2:00
10 single-arm dumbbell rows/side

4 sets for load

Post WOD - 1:00 door pec stretch/side