FRI 9/12/25 WOD

Warm Up - 200-meter jog - 10 alternating Spiderman stretches - 20 alternating soldier kicks – Box jumps:  10 calf raises – 10 zig zag jumps – 5 squat jumps – 10 box step ups – 5 box jumps – 5 box jump overs – Snatch:  5 snatch DL to knee – 5 snatch DL to pockets – 5 muscle snatches – 5 snatch drops – 5 power snatches – Build up:  Power Snatches – 5-5-5 (unbroken) (6 min) -

WOD – 12 Min AMRAP
3 power snatches L3-75/55# L2-65/45# L1-55/35#
3 box jump-overs L3-24/20” L2-20/16” L1-16/12”
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs – Add 3 reps to each movement until time expires.

For total reps

Strength – Overhead Squat – 3-3-3-3-3

Post WOD - 2 sets:  1:00 calf stretch/side (straight leg) - 1:00 calf stretch/side (bent leg) - 1:00 foam roll quads - 1:00 foam roll hamstrings