MON 3/31/25 WOD

Warm Up - 1 set:   2:00 bike, row, or ski - 20 air squats - 10 broad jumps - 10 good mornings - 1 set:   1:00 bike, row, or ski - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 inchworms + 1 push-up - 1 set:   :30 bike, row, or ski - 15 med-ball push presses to target (14/20 lb) - 10 box step-up overs - 10 up-downs - 1 set:  :30 bike, row, or ski - 10 wall-ball shots - 10 box jump-overs - 10 burpees -

WOD - 12 Min AMRAP
2 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
2 box jump-overs L3-24/20” L2-20/16” L1-16/12”
2 burpees
– After every round add 2 reps to each movement -

Strength
1 clean pull - 1 hang power clean - 1 hang squat clean -all hangs start above the knee-

6 sets (3 Min per set)

2 drop sets:
1 complex at 95% - 1 complex at 90% (of your heaviest complex)

Post WOD - 30 reach, roll, and lifts