MON 9/8/25 WOD

Warm Up - :30 jumping jacks - :20 bar hang - 10 alternating Spiderman twists - 15 single-leg glute bridges/side - 15 plate good mornings - 5 tempo counter-balance squats – 2 hand over hand – 3 standing knee raises – 3 hanging knee raises – 2 foot lock and stand – 1 rope climb – 3 sec front squats pause – 5 front squats – Front squat build up:  5-5-5

WOD
5 rope climbs  L2-Skip L1-5 hand over hands instead of climbs
12 front squats L3-185/125# L2-135/95# L1-65/45#
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat

For time

Strength – Front Squat – 3-3-3-3-3 (3 min per set)

Post WOD – 2 min forearm stretch – 2 min lat smash/side