FRI 11/14/25 WOD

Warm Up - AMRAP 7:  Paramed-ball walk (50 ft) - 10 paramed-ball partner lunges - Paramed-ball walk (50 ft) - 5 paramed-ball partner thrusters - Paramed-ball walk (50 ft) - 5 paramed-ball partner deadlifts - Paramed-ball walk (50 ft) - 5 paramed-ball partner shoulder presses – Med ball cleans:  5 med ball deadlifts – 5 med ball deadlift + shrug – 5 med ball front squats – 5 med ball cleans – Push press:  5 shoulder presses – 5 dip + stands – 5 push presses –

WOD

20 med-ball cleans L3-20/14# L2-16/12# L1-14/10#
10 push presses L3-135/95# L2-95/65# L1-45/35#

5 rounds for time (10 Min Cap)

Strength – Cleans – 3-3-3-3-3-3-3

Post WOD - 1:00 foam roll quads/side - 1:00 foam roll lats/side