TUE 12/17/24 WOD

Warm Up - 1:00 row, slow - 10 PVC pass-throughs (wide grip) - 5 scap pull-ups - 5 elbow-to-instep/side - 10 air squats - 1:00 row, moderate - 10 PVC pass-throughs (moderate grip) - 5 kip swings - 6 alternating Samson stretch lunges - 10 counterbalance plate squats - 1:00 row, fast - 10 PVC pass-throughs (narrow grip) - 10 kip swings - 5 inchworms - 10 air squats – Toes to bar:  5 kips – 3 kips + knees to 90 – 3 knees to armpits – 3 toes to bar – Overhead squats:  3 snatch deadlifts – 3 snatch power pulls – 3 power snatches – 3 overhead squats – Build up:  OHS – 5-5-5 – Mini Round:  150-meter row - 12 toes-to-bars - 12 overhead squats – Choose a toes-to-bar variation that allows for an unbroken set of 12 – Use your workout overhead squat load -

WOD
500-m row L2-450m L1-300m
30 toes-to-bars L2-AHAP L1-Lying T2B
30 overhead squats L3-115/75# L2-95/65# L1-35/25#
500-m row L2-450m L1-300m

For time

Strength – Back Squat – 3-3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 banded shoulder stretch/side