FRI 2/20/26 WOD

Warm Up – 100m run – PVC:  10 pass throughs – 10 around the world – 10 back rack presses – 10 good mornings – 100m run – 2 sets:  5 pullups – 5 pushups – 5 sit-ups – 5 pullups – 5 down/up dogs – Empty bar:  3 deadlifts – 3 hang power cleans – 3 front squats – 3 push jerks – Build up:  2 sets of complex

Strength – Clean Complex – 1 Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk – 7 sets (4 min per set)

WOD – Tabata Style

20 sec of max effort on any machine

10 sec rest

8 sets for total calories

Post WOD – 2 sets:  30 sec bar/ring hang – 30 sec bottom of squat hold – 30 sec forearm stretches