MON 7/14/25 WOD

Warm Up - 200-meter jog - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200-meter run (faster) - Toes to bar:  10 kip swings - 3 kips + 3 knees to 90 - 3 Kips + 3 knees to chest - 7 toes to bar (scale as needed) - Wall walk:  10 push ups shoulder taps - 10 wall step up shoulder taps - 1 partial wall walk - 1 wall walk -

WOD
400-m run L2-300m L1-200m
30 toes-to-bars L2-15 T2B L1-30 Lying T2B
400-m run L2-300m L1-200m
10 wall walks L2-5 wall walks L1-10 wall step ups (move hands if possible)
400-m run L2-300m L1-200m
30 toes-to-bars L2-15 T2B L1-30 Lying T2B
400-m run L2-300m L1-200m

For time (20 Min CAP)

Strength - Good Mornings - 10-10-10 (add weight only if form allows)

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