THU 3/6/25 WOD

Warm Up - 3 sets:  5 shuttle runs - 5 plank to downward dogs - 10 banded pull-aparts - 5 push-up + plank reach throughs - 10 banded pass-throughs - DB snatch:  Dumbbell deadlift + shrug - Dumbbell high pull - DB power snatches - 2 sets:  5 burpees - 5 alternating dumbbell snatches - 50-meter double-dumbbell farmers carry – Rest 1:00 between sets – Use workout variations.

WOD - 20 Min AMRAP
30 burpees L2-same L1-15 burpees
20 alt DB snatches L3-50/35# L2-40/25# L1-25/10#
100-m double-DB farmers carry L3-50/35# L2-40/25# L1-25/10#

Rounds + reps

Post WOD - :45 foam roll quadricep/leg - :45 foam roll glute-med/side