WED 5/20/26 WOD

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work. - 2 sets:  5 elbow-to-instep/leg - :30 unweighted good mornings - 10 step back lunges/leg - 10 single-leg toe touches/leg - 5 burpees – 10 KB deadlifts – 5 KB hike swings – 5 Russian KB swings – 5 KB swings – Prep:  8 KB swings – 6 burpees to target –

WOD
24 KB swings L3-55/35# L2-45/25# L1-35/15#
12 burpees to a target L2-lower target L1-burpees
– Burpee target is 6 inches above fingertips with arms overhead –

6 rounds for time (15 Min CAP)

Strength – Shoulder Press – 3-3-3-3-3-3 (2:30 per set)

Post WOD - 1:00 double-forearm stretch (extension) - 1:00 double-forearm stretch (flexion)