FRI 11/21/25 WOD

Warm Up - 3 shuttle runs - 10 alternating Spiderman stretch + reaches - 10 up-downs - 3 shuttle runs - 10 alternating Samson lunges - 10 air squats - 3 shuttle runs - 10 alternating scorpion stretches - 10 burpees – Empty bar:  5 full grip front squats – 5 squat stance push presses – 5 thrusters – Build up:  Thruster 5-5-5 – Ring dips:  15 sec ring support (top) – 15 sec ring support (bottom) – 5 jumping ring dips – 5 ring dips –

WOD I

30-20-10
Thrusters L3-95/65# L2-65/45# L1-45/35#
Ring dips L2-15-10-5 ring dips L1-HOD Pushups

For time (10 Min Cap)

WOD II

3 Min Max calories

Row or Bike

-Rest 2 Min-

3 sets

Total Calories

Post WOD - 1:00 lacrosse-ball tricep mash/side - 1:00 lacrosse-ball front delt mash/side