WED 4/10/24 WOD

Warm Up – You choose the machine:  :20 easy pace - :20 moderate pace - :20 hard pace - 5 PVC good mornings - 10 lateral hops - :20 easy pace - :20 moderate pace - :20 hard pace - 5 PVC pass throughs - 10 hops forward and backward - :20 easy pace - :20 moderate pace - :20 hard pace - 5 hand-release push-ups - 10 lateral hops – OHS warm up:  3 reps of ¼ ohs – 3 reps of ½ ohs – 5 OHS – 5 OHS - Practice 5 sets of a power snatch + overhead squat single from the floor (2 Min per set) (add weight) – Mini Round:  5 overhead squats (workout weight) - 10 lateral hops over the bar - 10 calories on a machine –

WOD

2:30 per round
10 overhead squats L3-95/65# L2-75/55# L1-45/35#
30 lateral hops over bar L2-20 lateral hops over bar L1-10 lateral hops over bar
Max-calories any machine in the remaining time.

– Rest 2:30 between rounds –

5 Rounds for Total Calories / machine

Post WOD - 1:00 foam roll glutes/side - 1:00 foam roll upper back