MON 9/29/25 WOD

Warm Up - 1 set:  30 jumping jacks - 20 med-ball air squats - 20 med-ball strict presses - 30 jumping pull-ups (fast up, fast down) - 10 ring rows - 20 med-ball thrusters - 10 ring rows - 20 med-ball thrusters – Pullups:  5 scap pulls – 5 small kips – 5 lever downs – 5 pullups – Thrusters:  5 muscle cleans – 5 front squats (full grip) – 5 push presses – 5 thrusters – Build up:  Thrusters – 9-8-7 (last set with working weight)

WOD – Fran

21-15-9

Thrusters L3-95/65# L2-65/45# L1-45/35#

Pullups L2-Jumping pullups L1-Ring Rows

For Time

Strength – Deadlift – 5-5-5-5-5-5-5 (3 Min per set)

Post WOD ­- 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side