MON 3/24/25 WOD

Warm Up - EMOM 8:  Min. 1 | bike, row, ski, or run - Min. 2 | 5 left-arm dumbbell windmills + 5 presses - Min. 3 | 5 right-arm dumbbell windmills + 5 presses - Min. 4 | 10 PVC pass-throughs + 10 PVC front squats - 1 set:  30 jumping jacks - 5 kip swings - 5 kip swings + press down - 5 pull-ups - 5 front squats - 5 push presses - 5 thrusters - 1 set:  1:00 bike, row, ski, or run (moderate to fast pace) - 10 pull-ups - 10 thrusters – Use workout load and variations -

WOD I - “Fran”
21-15-9
Thrusters L3-95/65# L2-65/45# L1-45/25#
Pull-ups L2-jumping pull-ups L3-ring rows

For time

WOD II
:30 max strict handstand push-ups L2-Kipling happy L1-HOD pushups
1:00 rest

10 sets for total reps

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side