TUE 3/18/25 WOD

Warm Up - 3 sets:  :40 easy row - :20 hard row - 1 set:  :30 scorpion stretches/side - :30 elbow-to-instep/leg - :30 hamstring stretch/leg - 10 squat-to-stands - 1 set:  Empty bar:  10 deadlifts - 5 tall power cleans - 5 hang power cleans - 3 sets:  5-calorie row - 4 deadlifts - 3 hang power cleans – Rest 1:00 between sets.

WOD
18/15 calorie row L2-15/12 cals L1-12/10 cals
12 deadlifts L3-155/105# L2-115/75# L1-55/35#
9 hang power cleans

5 Rounds for time (16 Min CAP)

Strength - Close Grip Bench - 10-10-10-10-10 (2 Min CAP)

Post WOD - 1:00 standing pike stretch (legs narrow) - 1:00 standing pike stretch (legs wide) - 1:00 double-forearm stretch