WED 6/4/25 WOD

Warm Up - 10 strokes on rower (legs only) - 10 strokes (legs + pull + pause) - 10 strokes (smooth transition) - 10 strokes (workout pace) - Shoulder to overhead:  Empty bar - 5 shoulder presses - 8 push presses - 10 push jerks - Build up to working weight: (From floor) - 5-5-5-5

WOD

500/400m row L2-same L1-400/300m
10 shoulder-to-overheads L3-185/125# L2-115/75# L1-45/35# (from floor)

4 rounds for time (15 Min CAP)

Strength - Snatch - 3-3-2-2-1-1 (2:30 per set)

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg