MON 3/2/26 WOD

Warm Up - 1 set:  6-count burpee (coach-led) - 10 front squats - 10 strict presses - 5 burpees – Use an empty barbell – Pullups:  10 scap pulls – 5 jumping slow negative pullups - 3 strict pullups – 2 weighted pullups – Thrusters:  3 full grip front squats (pause bottom) – 3 thrusters (pause at lockout) – 3 thrusters -

Strength – Thruster (from floor) – 3-3-3-3-3-3 (3 Min per set)

WOD
:15 thrusters L3-135/95# L2-95/65# L1-45/35#
:45 rest
:15 weighted pull-ups 50/35# L2-Strict pullups L1-Ring rows
:45 rest
:15 burpees
:45 rest

5 rounds – Total reps

Post WOD – 1 min child’s pose – 1 min pigeon stretch/leg