FRI 1/9/26 WOD

Warm Up - On 6:00 clock:  20 single-unders - 10 banded side-steps in each direction - 10 alternating leg crossovers - 10 alternating standing quad stretches - 5 alternating elbow-up front-rack stretches - 5 stiff-leg deadlift + squats – 15 sec singles – 15 sec high jump singles – 15 sec running singles – 15 sec double unders – Front squat:  10 alt. front rack elbow raises – 10 back rack alt elbow raises – Build up:  Front squats – 5-5-5 – Mini round:  2 sets:  7 front squats – 15 double unders – rest 1 min –

WOD

15 front squats L3-115/75# L2-95/65# L1-45/35#
60 double-unders L2-30 double unders L1-60 singles

5 rounds for time (15 Min Cap)

Strength – Front Squat – 3-3-3-3-3

 Post WOD - 2 rounds:  :30 calf roll/leg - :30 lacrosse ball roll/foot