WED 2/19/25 WOD

Warm Up - 1 set:  5:00 slow run, bike, row, or ski - 3 sets:  10 PVC pass throughs - 10 PVC good mornings - 10 PVC muscle snatches - 10 PVC shoulder presses - 1 set:  10 deadlifts (empty barbell) 8 clean pulls - 6 muscle cleans – 5 front squats - 5 push jerks - 3 sets:  5 clean and jerks

WOD I – “Grace”

30 Clean & Jerks 135/95# L2-95/65# L1-45/35#

For Time

WOD II
400m run L2-300m L1-200m
30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
400m L2-300m L1-200m
30 toes-to-bars L2-30 K290 L1-30 lying toes to bar
400m L2-300m L1-200m
30 double-dumbbell thrusters L3-35/20# L2-25/15# L1-20/10#

For time

Post WOD - 2 sets:  :30 Spiderman stretch/side - :30 foam roll calf/side