MON 3/9/26 WOD

Warm Up – 200m run  - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200m run – Toes  to bar:  10 scap pulls - 10 kip swings - 3 kip swings + 3 hanging knee raises - 3 kip swings + 3 knees-to-chest – 3 kip swings + 1 knees to hips + 1 knees to chest + 1 toes to bar – 1 set of max reps T2B (scale) – Wall walks:  10 push up shoulder taps – 10 wall step up shoulder taps – 3 partial wall walks – 2 wall walks -

WOD

800m run L2-600m L1-400m
30 toes-to-bars L2-hanging knee raises to chest L1-lying toes to bar
600m L2-400m L1-300m
10 wall walks
400m run L2-300m L1-200m
30 toes-to-bars
200m run L2-200m L1-100m

For time (20 min cap)

Post WOD - 3 sets:  1:00 pigeon pose/leg - :30 calf stretch/leg