FRI 3/27/26 WOD

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-ups + look right and look left - 10 banded passthroughs - 1 set:  (Light DB) - :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm - :30 jumping jacks - :30 up-downs – (Moderate DB) - 10 dumbbell bent-over rows - 5 dumbbell windmills/arm - 10 ring rows or jumping pull-ups - :30 up-downs – Bar muscle up:  5 scap pulls – 5 kips – 5 kips + knees up – 5 C2B pullups – 2 bar muscle ups – 2 min practice – DB hang squat clean:  5 DBL DB hang dip + shrug – 5 hang power pull – 5 hang power cleans – 5 front squats – 5 hang squat cleans –

WOD – Complete any way you want
80 DB hang squat cleans L3-50/35# L2-35/20# L1-15/10#
40 bar muscle-ups L2-20 C2B pullups + 10 bar muscle ups L1-30 jumping pullups + 20 ring rows
– Use two dumbbells.

For time (15 Min Cap)

Strength – Barbell Squat Clean – 1-1-1-1-1 (3 min per set)

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves