THU 4/2/26 WOD

Warm Up - 3 rounds:  :50 bike, easy - :10 bike, sprint - 1 set:  Goose step – Walking hamstring scoops – Spiderman lunges – Pike bear crawl – Perform 25 ft down and back of each movement – Box jump overs:  6 box step ups – 6 box step up and overs – 6 box jumps (step down) – 6 box jump overs (step down) – Hang power cleans:  5 hang clean pulls – 5 hang muscle cleans – 5 hang power cleans – Build up:  Hang power cleans 3-3-3

Strength – Hang power cleans – 3-3-3-3-3-3 (3 min each)

WOD
5 box jump-overs L3-30/24” L2-24/20” L1-20/16”
5 hang power cleans L3-225/155# L2-155/105# L1-55/35#

8 rounds for time (15 Min Cap)

Post WOD - 1:00 seated hamstring stretch/side - 1:00 calf stretch/side