WED 1/21/26 WOD

Warm Up - :30 jumping jacks - :30 alternating plank shoulder taps - 10 alternating Spiderman stretches - 10 arm swings, across the body - 10 arm swings, overhead - 20 banded pull-aparts - 20 banded side steps, right - 20 banded side steps, left – 200m run – Shoulder press (from the floor):  Empty bar – 3 clean deadlifts – 3 muscle cleans – 3 power cleans – 10 shoulder presses –

Strength – Shoulder Press – 3-3-3-3-3-3-3 (2 min per set)

WOD
400-m run L2-300m L1-200m
12 shoulder presses (from floor) (use 50-60% of 3RM)

4 rounds for time

Post WOD - 1:00 couch stretch/side - 1:00 banded shoulder stretch/side