MON 10/20/25 WOD

Warm Up - 2 sets:  10 back-to-back twist passes - 10 granny tosses - 10 bounce passes (optional) - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws - :30 seated straight leg toe touch stretch - 10 single-leg leg lifts, pike position/side - :30 seated straight leg toe touch stretch - 10 leg lifts – Wall ball shots:  5 pause squat – 4 med ball push presses – 3 wall ball shots – Toes to bar:  5 kips – 3 kips + 3 knees to 90 – 5 toes to bar –

WOD

21-18-15-12-9-6-3
Toes-to-bars L2-Knees AHAP L1-Lying toes to bar
Wall-ball shots L3-20/14# L2-16/12# L1-14/10#

For time (12 Min CAP)

Strength – Push Jerk – 3-3-3-3-3-3 (3 min per set)

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/side