MON 2/16/26 WOD

Warm Up - 200-meter run, slow – 20 zig zag jumps – 20 criss cross jumps - 10 PVC pass-throughs - 10 PVC good mornings - 10 PVC hang muscle snatches - 10 alternating Spiderman stretches - 10 air squats - 200-meter run, fast – Empty bar:  5 snatch deadlifts – 5 snatch deadlift + shrugs – 5 power snatches – 5 overhead squats – 5 squat snatches – Build up:  3 sets - 1 snatch + 5 overhead squats –

WOD

Every 5:00
400-m run L2-300m L2-200m
15 overhead squats L3-95/65# L2-75/55# L1-45/35#
– Rest the remainder of the 5:00

6 rounds, record slowest round

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot - :30 samson stretch