TUE 3/31/26 WOD

Warm Up - 1 set:  200m run (slow) - :30 alternating hamstring scoops - 10 kettlebell sumo deadlifts – front skip – back skip – side skip – zig zag jumps - :15 right only zig zag - :15 left only zig zag – high skip – long skip – 200m run (moderate) - 10 kettlebell sumo deadlift – 200m run (faster) – KB warm up:  5 single arm Russian swings/arm – 5 single arm swings w/pull back/arm – 5 single arm KB snatch/arm - 2 sets:  100-meter run - 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, right arm - 3 single-arm kettlebell swings + 3 single-arm kettlebell pull-backs + 3 single-arm kettlebell snatches, left arm - 5 kettlebell swings – Use a light to moderate weight on the first round. – Use the intended workout weight on the second round –

WOD
400-m run L2-300m L1-200m
30 KB snatches L3-55/35# L2-45/25# L1-35/15#
20 KB swings L3-55/35# L2-45/25# L1-35/15#

3 Rounds for time (14 min Cap)

Strength – Push press – 3-3-3-3-3 (3 min per set)

Post WOD - 2 sets:  1:00 hamstring stretch/leg - 1:00 foam roll calves - 1:00 forearm stretch