FRI 5/15/26 WOD

Warm Up - :30 Samson lunges - :30 plank - :30 push-ups - :30 air squats - :30 pike shoulder taps - :30 ring rows – Thruster:  5 full grip front squats – 5 squat stance push presses – 5 slow thrusters – 5 fast thrusters - 2 sets:  3 seated hand over hand - 3 rope hangs - 3 rope hanging knee raises - 3 rope hanging foot-locks - 3 rope hanging foot-lock and pulls - 1 round:  1 partial rope climb - 3 thrusters – Perform half workout height. – Use workout thruster loading.

WOD

3:00 AMRAP
1 rope climb L2-AHAP L1-3 hand over hands
9 thrusters L3-95/65# L2-75/55# L1-45/35#
– Rest 3:00 -
– Start each round where you left off.

5 rounds

Post WOD - 1:00 forearm stretch - 1:00 foam roll quads