WED 3/5/25 WOD

Warm Up - 2 sets:   5 scap pull-ups - 10 kip swings - 10 air squats - 30 jumping jacks - 2 sets:  - 10 reverse lunges - 5 strict pull-ups - 30 skier jacks - 1 set:   8 box step-ups - 4 pull-to-stands - 20 mountain climbers - 1 set:  - 8 box jumps - 1 rope climb - 10 up-downs

WOD I - 8 Min AMRAP
8 box jumps L3-24/20” L2-20/16” L1-16/12”
1 rope climb to 15’ L2-AHAP L1-2 Hand over Hand

Rounds + Reps

Strength - Every 90 sec
3 power cleans
2 hang power cleans
1 push jerk

10 Rounds – Build in load

Core Work - 12 Min EMOM

Odd Min:  15 GHD Sit ups L2-Med ball sit ups L1-Abmat Sit ups

Even Min:  15 GHD Hip Extensions L2-Med Ball Good Mornings L1-Superman

Post WOD - 1:00 pigeon pose/side - :30 forearm stretch on wall/side