TUE 4/28/26 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:  Empty bar - 5 shoulder presses - 5 push presses - 5 pause front squats - 5 front squats – 5 hang muscle snatches – 5 top to top hang muscle snatches – 10 hang power snatches – 5 sumo deadlifts – 4 sumo deadlift shrugs – 3 sumo deadlift high pulls – 5 push presses – 5 front squats – Build up:  5 reps of each movement for 2 sets –

WOD “ANDI”
100 hang power snatches
 L3-65/45# L2-80 reps @4 5/35# L1-60 reps @ 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