MON 3/17/25 WOD

Warm Up - 10 alternating Spiderman twists - 10 push-ups to downward dog - 20 alternating downward dog calf pedals - 1:00 single-under practice - 10 up-downs - 10 pike push-ups from the floor - :30 single-single-double practice - 10 up-downs - 10 empty barbell shoulder presses - 1:00 double-under practice - Air squats - 5 hip initiations - 5 pause squats - 5 air squats - Push press - 3 dip and hold - 3 dip and drive - 8 push presses - Workout prep:  20 double-unders - 10 push presses (empty bar) - 10 air squats - 20 double-unders - 10 push presses - 10 air squats – Use workout load and variations.

WOD
1:00 double-unders L2-same L1-singles
1:00 push presses L3-75/55# L2-65/45# L1-45/25#
1:00 air squats

3 rounds for reps of – No rest between movements.

Strength - Thrusters - 3-3-3-3-3-3-3 (2 Min per set)

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 table-top stretch