WED 1/22/25 WOD

Warm Up - 1 set:  3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 snatch deadlifts - 8 snatch deadlift and shrugs - 6 muscle snatches - 5 overhead squats - 4 hang squat snatches - 3 squat snatches - 3 sets:  3 snatches – Build in load -

Strength – Snatch – 1-1-1-1-1-1-1 (3 Min per set)

WOD
:40 strict handstand push-ups - Rest :20 L2-handstand pushups (kipping) L1-strict H.O.D pushups
:40 alternating dumbbell renegade rows - Rest :20 L3-40/25# L2-30/20# L1-25/15#

5 sets for Total Reps

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg