MON 3/4/24 WOD

Warm Up - 1 set:  1:30 row (easy) - 10 scap pulls - 10 shoulder presses (empty barbell) - 1 set:  :45 row (easy) - :45 row (moderate) - 20 piked shoulder taps - 10 push-ups - 1 set:  :30 row (easy) - 1:00 row (hard) - 3 wall walks - 10 piked push-ups - 3 sets:  7 deadlifts (building) – 5 handstand push-ups –

WOD I

45 deadlifts L3-225/155# L2-155/105# L1-75/45#
45 handstand push-ups L2-pike/knees on box L2-DBL DB push press 25/15#

For Time

Strength - Shoulder press - 5-5-5-5-5+ (Max reps on the last set)

WOD II

5 strict pull ups L2-5 kipping pull ups L1-5 jumping pull ups

25 squats L2-same L1-15

3 Rounds for Time

Post WOD - :30 Samson stretch/side - :30 elevated pigeon stretch/side - :30 sit-and-reach stretch