MON 10/27/25 WOD

Warm Up - 4 rounds:  :30 easy - :10 fast (Your choice of machine) - 20 alternating plank shoulder taps - :20 side plank/side - 10 alternating spiderman twists - :15 hanging L-sit hold - :30 Samson stretch/side – Rope climb:  2 hand over hand – 3 standing foot locks – 3 reps of 2 foot lock and pulls – 1 rope climb - 10 alternating lunges - 5 up-downs - 8 alternating single-dumbbell lunges, light weight - 3 burpees - 6 alternating single-dumbbell lunges, workout weight - 3 lateral burpees over the dumbbell – Practice round:  5 alternating single-dumbbell lunges - 3 lateral burpees over DB - 1 rope climb – Use workout variations.

WOD – 10 Min AMRAP
5 alternating single-DB lunges L3-50/35# L2-40/25 L1-25/15# (Hold the dumbbell any way)
3 lateral burpees over the DB
1 rope climb L2-1 climb AHAP L1-3 Hand over Hand

Rounds + Reps
Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD – 1 min couch stretch / side