FRI 8/22/25 WOD

Warm Up - 2:00 bike, row, ski, or run - 15 PVC pass-throughs - 15 PVC good mornings (wide stance) - 5 elbow-to-instep/leg - 15 counterbalance plate squats - 2 sets: - 5 shoulder presses - 5 push presses - 5 pause front squats - 5 front squats - empty barbell – 5 hang muscle snatches – 5 top to top hang muscle snatches – 5 sumo deadlift – 5 sumo deadlift high pull – Movement build up:  5 hang power snatches - 5 push presses - 5 sumo deadlift high pulls - 5 front squats – Mini round:  10 reps of each at working weight - 

WOD – “Andi”
100 hang power snatches
 L3-65/45# L2- 70 @ 45/35# L1-50 @ 25/15#
100 push presses
100 sumo deadlift high pulls
100 front squats

For time (25 Min Cap)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch