THU 3/7/24 WOD

Warm Up - 2 rounds:  :45 single-unders - :45 inchworm + push-ups - :45 hollow rocks - :45 burpee + max-effort jump and reaches – Rest :15 between movements – with PVC:  10 second overhead hold – 5 super slow shoulder presses – 5 cycling reps – repeat with empty bar - 3 sets:  3 shoulder presses – Build to around 80% of 1-rep-max shoulder press –

Strength – Shoulder Press – 2-2-2-2-2-2-2-2-2-2 (2 min per set)

WOD – “Tabata” Sit ups

:20 of work / :10 of rest

8 Rounds for Total Reps

Post WOD – 3 sets:  :30 reach, roll, and lift - 20 banded pull-apart - :30 bar hang (change grip each set)