FRI 11/7/25 WOD

Friday 11/7/25

Warm Up - 200-meter run, slow - 5 inchworms - 10 Samson stretch lunges - 10 banded pull-aparts - 200-meter run, faster - 5 up-downs - 10 alternating Cossack squats - 10 banded monster walk steps - 200-meter run, faster – Toes to Bar:  5 scap pulls – 5 kips – 3 knees to armpits – 3 toes to bar – Box jumps:  6 box step ups – 6 box jumps (slow) – 6 box jumps (fast step down) – Mini round:  5 Toes to bar (scale as needed) – 5 box jumps (working height) –

WOD

15 toes-to-bars L2-15 Toes AHAP L1-Lying T2B
15 box jumps L3-24/20” L2-20/16” L1-16/12”
– Step down from the box.

5 rounds for time (14 Min CAP)

Snatch Warm Up

PVC:  10 Pass throughs – 10 Around the world – 5 back rack presses – 5 overhead squats – 5  snatches from shin

Empty Bar:  5 Hang muscle snatch – 4 – Power snatch – 3 Squat snatch

Build up:  Snatch – 3-3

Strength – Snatch (Pwr or Sqt) – 3-3-3-3-3 (2:30 per set)

Post WOD - :45 couch stretch/side - :45 pigeon stretch/side - :45 cobra stretch to downward dog