FRI 6/13/25 WOD

Warm Up - 1:00 bike, ski, or row (slow) - 5 inchworm + push-ups - 10 alternating Cossack squats - 1:00 bike, ski, or row (moderate) - 10 alternating Spiderman stretches - 8 counterbalance plate squats - 1:00 bike, ski, or row (fast) - 10 alternating Samson stretch lunges - 6 wall-facing squats - 5 med ball squats - 30 sec wall ball squat hold - 10 wall ball shots -

WOD I - 15 Min EMOM
8 burpees L2-6 reps L1-4 reps
8 wall-ball shots L3-20/14# L2-6 @ 16/12# L1-4 @ 14/10#

AMRAP if you can’t keep up

WOD II

50 GHD L2-35 partial ROM L1-50 Abmat situps

For time

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll calves