MON 4/6/26 WOD

Warm Up – Buttkickers - High knees - Lateral shuffles - 4 shuttle runs – Each movement is 25 ft down and back - 20 air squats - 15 scap pull-ups - 10 burpees – Pullups:  10 scap pulls – 10 kip swings – 3 kipping knee ups – 3 kipping pullups – Deadlift:  10-8-6 (start with empty bar and add weight) – WOD prep: 200-meter run - 10 pull-ups - 10 deadlifts - 200-meter run –

WOD
800m run L2-600m L1-400m
80 pull-ups L2-60 pullups L1- 40 ring rows
80 deadlifts L3-135/95# L2-115/75# L1-55/35#
800-m run L2-600m L1-400m
– Partition the pull-up and deadlift reps any way you choose.

For time (20 min Cap)

Post WOD – 200m recovery walk - :30 forearm stretch/side - :30 banded lat stretch/side - 1:00 cat-cow