WED 12/3/25 Strength WOD

Warm Up – 3 sets:  :20 jumping jacks - :20 air squats - :20 mountain climbers – then - PVC:  10 pass throughs – 10 ATW – 10 back rack presses – 5 overhead squats – Empty bar:  5 ¼ OHS – 4 ½ OHS – 3 OHS – Front squat:  10 front rack elbow raises – 5 ½ front squats – 10 back rack elbow raises – 5 front squats – Back squat:  5 pause back squats – 5 back squats – Build up:  OHS 3-3 Front squat 3-3 Back squat 3-3

Strength – Overhead squat – 3-3-3-3  Front squat – 3-3-3-3  Back squat – 3-3-3-3 (2:30 per set)

Post WOD - 2 sets:  1:00 banded hamstring stretch/leg - 1:00 child’s pose