WED 3/18/26 WOD

Warm Up - 10 PVC passthroughs - 5 tempo squats (:05 descent/:02 pause) - 15 tempo straight-arm pull-downs (light band) - 2 rounds:  5 PVC overhead squats (:05 descent/:02 pause) - 5 kip swings - 5 strict pull-ups or jumping chest-to-bar pull-ups – Chest to bar pullups:  3x2 kip swings + 1 chest-to-bar (or regular) pull-up - 3x2 kip swings + 1 chest-to-bar (or regular) pull-up - 3x2 kip swings + 1 chest-to-bar (or regular) pull-up + 2 kip swings - 12 chest-to-bar pull-ups (4-4-4) – Overhead Squats – 30 sec overhead hold – 3 reps ¼ OHS – 3 reps ½ OHS – 3 OHS – Load up:  OHS 10-10-10

WOD – 8 Min AMRAP
10 overhead squats L3-95/65# L2-75/55# L1-45/35#
5 chest-to-bar pull-ups L2-3 C2B pullups – 5 seated ring pullups

Rounds + reps

Strength – OHS – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - 2 sets:  :30 banded lat stretch (each) - :30 pigeon stretch (each)