THU 3/21/24 WOD

Warm Up - 2 sets:  :20 Spiderman stretches/side - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 10 alternating reverse lunges - 2 sets:  :30 row - :20 rest - :30 air squats - :20 rest - :30 Sots presses - :20 rest – Snatch grip:  8 DL to mid thigh – 8 DL shrugs – 8 muscle snatches – 8 ohs – 8 high hang squat snatches – 8 hang squat snatches – 8 snatches - 3 rounds:  5 squat snatches - 5 hand-release push-ups - 5-calorie row - Rest 1:00 – Build to workout weight across the 3 sets. – Increase row pace across the 3 sets

WOD I

5 squat snatches L3-115/75# L2-75/55# L1-45/35#
20 hand-release push-ups L2-15 L1-10 elevated
15-cal row L2-same L1-10 cals
10 squat snatches L2-same L1-same
20 hand-release push-ups L2-15 L1-10 elevated
15-cal row L2-same L1-10 cals
15 squat snatches L2-same L1-same
20 hand-release push-ups L2-15 L1-10 elevated
15-cal row L2-same L1-10 cals

For Time (12 min CAP)

WOD II

100ft farmers carry (you pick weight)

25 Double unders L2-15 DUs L1-25 singles

5 Rounds for Time (10 Min CAP)

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