WED 7/2/25 WOD

Warm Up - 2 sets:  30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to downward dog - 1 set:  1:00 bike, easy - 10 sumo deadlifts - 10 shoulder presses - 1:00 bike, moderate - 10 sumo-deadlift + shrugs - 10 push presses - 2 sets:  1:00 bike, workout pace - 10 sumo deadlift high pulls - 10 push presses – Rest 1:00 between sets. – Build to workout weight -

WOD I

21-15-9-21
Sumo deadlift high pulls L3-95/65# L2-65/45# L1-45/25#
Push presses L3-95/65# L2-65/45# L1-45/25#
Cal Echo bike

For time (15 Min Cap)

WOD II
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest

2 rounds for time

Post WOD - :30 side plank/side - 1:00 foam roll upper back - :30 side plank/side - 1:00 foam roll lats/side - :30 side plank/side