MON 9/15/25 WOD

Warm Up – 5 plank to downward dog - 10 banded pull-aparts - 10 banded pass-throughs – 100m run - 10 alternating scorpion stretches - :30 plank hip taps (same side) - 10 knee push-ups - :30 alternating plank shoulder taps (from the knees if needed) - 10 PVC pass thoughs – ATW – Back rack press - 10 alternating reverse lunges - :30 empty bar overhead hold - 10 air squats – 100m run – Empty bar:  5 shoulder press – 5 push presses Build up:  5-5

Strength – Push Press – 5-5-5-5-5-5-5 (2:30 per set)

WOD

21-15-9-9
Thrusters L3-95/65# L2-65/45# L1-45/35#
Lateral burpees over the bar

For time

Post WOD – 1 min couch stretch/leg