WED 4/30/25 WOD

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 200-meter jog - 10 reverse lunges - 200-meter run - 10 box step-ups - 20 alternating plank shoulder taps - 10 med-ball front squats (facing the target) - 20 mountain climbers
10 med-ball push press (tossing the ball to the target) - 20 tuck jumps- 10 wall-ball shots - 5 box jumps - 5 wall-ball shots – Use workout variations.

WOD - “Kelly”
400-m run L2-300m L1-200m
30 box jumps L3-24/20” L2-20/18” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot