FRI 9/26/25 WOD

Warm Up - :30 jumping jacks - 10 dumbbell Romanian deadlifts - 10 dumbbell goblet squats - 5 single-arm dumbbell shoulder presses/arm – 100ft shuttle (50ft down and back) - :30 up-downs - 10 dumbbell bent-over rows - 5 single-arm dumbbell thrusters/arm - 5 dumbbell windmills/arm – 200ft shuttle (50ft down and back x 2) - :30 burpees - 5 dumbbell complexes/arm (1 complex is 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill) – 200ft shuttle run – Bar warmup:  5 clean deadlifts – 5 clean pulls - 5 power cleans – rest – 5 shoulder press – 5 push jerks – rest – 5 clean and jerks – Build up:  Clean & Jerks – 5-4-3 (unbroken) working weight on last set –

WOD – “Running Grace”
Run (200 ft) (50ft shuttle)
6 clean and jerks L3-155/105# L2-115/85# L1-55/35#

5 rounds for time (10 Min Cap)

Strength – Snatch – 5-5-5-5-5-5 (unbroken / touch and go)

Post WOD – 1 min banded shoulder stretch / side