THU 3/26/26 WOD

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right) - 20 banded side steps (moving left) – 1 set:   3 shuttle runs - 10 alternating Samson lunges - 10 up-downs - 3 shuttle runs - 10 alternating scorpion stretches - 10 air squats - 3 shuttle runs - 10 jumping air squats - 10 burpees – Overhead squats:  PVC:  10 pass throughs – 10 around the world – 10 back rack presses – 5 overhead squats – Empty bar:  5 back rack presses – 5 reps ¼ OHS – 5 reps ½ OHS – 5 OHS – Build up:  OHS – 5-5-5 (6 min) – Final prep:  5 shuttle runs - 5 overhead squats - 5 lateral burpees over the barbell – Use workout options and loading.

WOD
10 shuttle runs L2-same L1-5 shuttle runs
20 overhead squats L3-115/80# L2-75/55# L1-45/35#
30 lateral burpees over the bar L2-25 reps L1-20 burpees
Rest 1 minute
30 lateral burpees over the bar L2-25 reps L1-20 burpees
20 overhead squats L3-115/80# L2-75/55# L1-45/35#
10 shuttle runs L2-same L1-5 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

For time (12 Min Cap)

Strength – Back Squat – 5-5-5-5-5-5-5 (3 min per set)

Post WOD - :30 lacrosse ball roll bottom of foot/side - :30 standing hamstring stretch/side - :30 calf stretch/side