TUE 2/18/25 WOD

Warm Up - 2 sets:  5 planks to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 2 sets:  10 alternating Spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 2 sets:  :40 air squats - :20 rest - :40 sit-ups - :20 rest – PVC:  Snatch grip -  5 back rack presses – 3 hang dip shrug – 3 hang dip power pull – 3 hang muscle snatch – 3 overhead squats – Snatch complex:  1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat (1 round PVC / 1 round empty bar) –

Strength – Snatch Complex - 1 snatch grip deadlift - 1 snatch pull - 1 snatch - 1 overhead squat – 7 sets (3 min each set)

WOD
100 AbMat sit-ups L2-same L1-60 abmat sit-ups
50 overhead squats L3-155/105# L2-115/75# L1-25 @ 45/35#

For time (10 Min CAP)

Post WOD - 2 sets:  :30 cobra stretch - :30 banded shoulder stretch/side