FRI 2/13/26 WOD

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right, left - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC good mornings - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC pass-throughs - :20 row, bike, or ski, easy - :20 row, bike, or ski, moderate - :20 row, bike, or ski, hard - 10 PVC around-the-worlds - 10 alternating Spiderman stretch – 10 - push-ups to down dog - 10 double knee tucks in a plank - 5 wall-facing squats – Empty bar:  10 front rack elbow raises – 10 back rack elbow raises – 5 front squats – 5 clean deadlifts – 5 clean power pulls – 5 squat cleans – 5 push jerks – Build up:  Front squats – 5-4-3

Strength – Front Squats – 4-4-3-3-2-2 (3 Min per set)

WOD – 5 Min AMRAP
1 squat clean L3-165/105# L2-115/75# L1-55/35#
1 shoulder-to-overhead
Total Reps

Post WOD - 1:00 banded shoulder stretch/arm