WED 3/19/25 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 - 4 overhead squats - 4 hang squat snatches - 4 squat snatches - 3 sets:  3 snatches – Build to workout load.

Strength - Wave 1:  50% x 3 - 55% x 2 - 60% x 1 - Wave 2:  55% x 3 - 60% x 2 - 60% x 1 - Wave 3:  60% x 3 - 65% x 2 - 70% x 1

WOD - 12 Min EMOM
Odd Min:  2 rope climbs L2-2 rope climbs AHAP L1-4 Hand over hand
Even Min:  :30 bike, row, or ski

Total Calories

Post WOD - 2:00 saddle stretch - 1:00 double-forearm stretch - 1:00 seated straddle stretch