WED 4/22/26 WOD

Warm Up - :30 bike - 5 slow squats (:03 pause at the bottom) – PVC – 10 pass throughs – 10 around the world – 5 behind the neck presses – 5 overhead squats – Empty bar - 5 behind-the-neck push press (:03 pause overhead) - :30 bike - 5 wall-facing squats - 10 alternating overhead lunges - :30 bike - 10 air squats - :30 overhead squat static hold – Overhead squats:  3-3-3 w/3 second pause in bottom – Build up:  9-8-7 – Deficit pushups:  5 pushups – 5 deficit pushups (2/1in) – 5 deficit pushups (4/2in)

Strength - Overhead squat - 7-7-7-7-7-7 (3 Min per set)

WOD – 6 Min AMRAP
40 overhead squats L3-75/55# L2-65/45# L1-35/15#
30 deficit push-ups L3-4/2in L2-2/1in L1-scale as needed

Total reps

Post WOD- 5 slow bootstrappers - 10 slow plate rows (:02 pause at the top) - 10 alternating Samson stretch - :30 lacrosse ball pec smash/side