MON 6/9/25 - Community Cup WOD #1

Warm Up - 2 sets:  5 plank to downward dog - 10 banded pull-aparts - 5 push-up + look right and look left - 10 banded pass-throughs - 1 set:  20 mountain climbers - 5 hand-release push-ups - 10 box step-ups - 10 up-downs - 10 box jump-overs - 5 hand-release push-ups - 20 jumping jacks - HSPU:  5 pike pushups - :30 handstand hold - 5 hspu negatives - 5 jumping squats (as high as possible) - DB Snatch:  10 alt. DB lowers to above the knee + stand - 10 alt. DB hang sumo deadlift high pulls - 10 alt. DB power snatches - Mini round:  5 box jump-overs - 4 dumbbell snatches - 3 handstand push-ups (workout variations)

WOD - 20 min AMRAP

15 box jump-overs L3-24/20” L2-20/16” L1-12 box step overs 20”
10 dumbbell snatches L3-50/35# L2-40/25# L1-9 reps @ 30/15#
5 handstand push-ups L2-HOD pushups L1-3 HOD pushups

Rounds + Reps

Post WOD - 1:00 couch stretch/leg - 1:00 banded shoulder stretch/arm