WOD 05202024

A. Dynamic Stretches

B. (For Strength/ Technique)

Shoulder press

3-3-3

1-1-1

(Build by feel; first set starts 75%+)

C. (20 minute clock)

Every 4 minutes:

2 minute cap:

200m run

15 box jumps 24/20”

2 minute cap:

200m run

For remainder: max ab mat sit ups

D. (3 rounds)

Max till failure: ring rows

Rest 90 seconds

(If repetitions under 15: complete 5 rounds)

E. Static stretches