MON 5/18/26 WOD

Warm Up - 1 set:  1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - :30 deep squat hold - 10 air squats - 1:30 row – 5 reps of legs only + 5 reps of leg drive to lean back (arms stay straight) + normal row strokes for the remainder of the 1:30 duration - 10 jumping squats – 10 scap pulls – 10 kip swings – 5 lever downs – 3 paused pullups – 5 kipping pullups – Deadlift – Empty bar:  :20 set up hold – 5 deadlifts – 10 deadlifts – 10 deadlifts (light load) – Build up:  5 deadlifts (light weight) – 5 med ball front squats – 5 broad jumps – 5 deadlifts (moderate) – 5 med ball push presses to target – 5 box jumps – 5 deadlifts (moderate add) – 5 wall ball shots – 5 box jumps – 5 deadlifts (work weight) – 5 pullups – 5 wall ball shots – 5 box jumps - :20 row (hard) – use workout variations –

WOD
10 deadlifts L3-275/185# L2-185/125# L1-65/45#
20 pull-ups L2-jumping pullups L1-ring rows
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
40 box jumps L3-24/20” L2-20/16” L1-16/12”
1,000-m row L2-800m row L1-600m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

For time (20 Min Cap)

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side