MON 4/7/25 WOD

Warm Up - On a 5:00 clock:  :40 easy row - :20 hard row – No rest between changes in pace - 3 sets:  7 plate squats - 7 hanging knee raises - :20 PVC front squat hold - 3 sets:  3 knees-to-elbows - 5 front squats – Build in load to your first working set.

WOD

21-18-15-12-9 L2-18-15-12-9-6 L1-15-12-9-6-3
Knees-to-elbows L2-Knees AHAP L1-Hanging knee raises
Front squats L3-115/75# L2-95/65# L1-45/35#

For Time

Strength - Shoulder Press - 5-5-5-5-5+(set 4 weight)

Post WOD - 1:00 foam roll quads - 1:00 couch stretch/side