FRI 12/12/25 WOD

Warm Up – 2 sets:  5 push-ups to downward dog - 10 banded pull-aparts - 10 banded pass-throughs - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike. Perform straight through on one machine OR switch after 60 seconds of work - 2 sets:  5 elbow-to-instep/leg - 10 single-leg toe touches/leg - 5 med-ball shoulder presses - 5 med-ball front squats - 5 wall-ball shots – Pull ups:  10 kips – 5 lever downs – 3 knee to chest – 3 pullups – 3 C2B pullups –

WOD

10 Chest to bar pullups L2-chin over bar pullups L1-Ring rows
15 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

9 Rounds for time (12 Min Cap)

Strength – Shoulder Press – 5-5-3-3-2-2-1-1 (2 min per set)

Post WOD - 2 sets:  :30 Samson lunge/side - :30 upward-facing dog