FRI 6/27/25 WOD

Warm Up - 2 rounds:  :15 hollow hold - 15 banded good mornings - 15 band pull-aparts - :15 hollow hold - :15 bar hang - 10 air squats - 16 alternating Spiderman twists - Then - 10 box step ups - 5 box jumps - DB press:  5 single arm strict press / arm - 5 single arm push presses / arm - Build up:  2 rounds:  Single-arm dumbbell suitcase carry, right (50 ft) - Single-arm dumbbell suitcase carry, left (50 ft) - 5 box jumps - 5 single-arm dumbbell push presses, right - 5 single-arm dumbbell push presses, left  – Use intended workout weight on the second round. – Use intended workout height for the box jumps on both rounds.

WOD

AMRAP 20:
100-m DB suitcase carry L3-50/35# L2-35/20# L1-25/25#
20 box jumps L3-24/20” L2-20/16# L1-15 reps @ 16/12#
20 single-arm DB push presses L3-24/20” L2-20/16# L1-15 reps @ 16/12#

Rounds + Reps
– Use one dumbbell.
– Step down from the box.
– Switch hands as needed on the suitcase carries and push presses.

Post WOD - 1 set:  1:00 reach, roll, and lifts - 1:00 double-forearm stretch