FRI 10/17/25 WOD

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps (moving right) - 20 banded side steps (moving left) - 10 arm swings across - 10 arm swings overhead - 10 torso twists/direction - 10 arm circles forward - 10 arm circles backward - 10 unweighted good mornings - 10 leg swings/leg - 10 lateral leg swings/leg - 10 Samson stretch lunges - 10 alternating Cossack squats - 6 alternating walking lunges - 6 sit-ups - :30 rest - 6 alternating walking lunges - 6 sit-ups - :30 rest - 6 alternating walking lunges  - 6 sit-ups

WOD I

50-40-30-20-10 L2-40-30-20-10 L1-30-25-20-15
Walking lunges
AbMat sit-ups

For time (10 Min Cap)

WOD II – Partner WOD

15 Min AMRAP

10 Pull ups L2-Jumping pullups L1-ring rows

10 HOD pushups L2-same L1-Knee pushups

10 Box Jumps 24/20” L2-20/16 L1-16/12”

-Alternate each movement-

Rounds + reps

Post WOD – 1 min shoulder smash (lacrosse ball) – 1 min bar hang – 1 min pec smash (lacrosse ball)