THU 10/23/25 WOD

Warm Up – 20 sec work – 10 sec rest:  arm swings across - arm swings overhead - torso twists - alternating hamstring scoops - high knees - butt kickers - jumping jacks - up-downs – burpees – Ring muscle up:  15 sec ring support (top) – 15 sec ring support (bottom) – 3 false grip ring rows – 3 low ring transitions – 3 low ring muscle ups – 3 jumping muscle ups – 1 muscle up – Hang snatch:  5 snatch deadlift – 5 hang muscle snatch – 5 hang power snatch – Build up:  Hang power snatch – 5-5-5

WOD

15 ring muscle-ups L2-10 jumping muscle ups L1-10 ring rows + 10 box dips
30 hang power snatches L3-115/75# L2-95/65# L1-45/35#
60 bar-facing burpees L2-50 burpees L1-30 burpees

For time (12 Min Cap)

Strength: - Overhead squat – 5-5-5-5-5-5 (3 min per set)

Post WOD - 200-meter cool-down walk - 1:00 Samson stretch/side - 1:00 elevated pigeon stretch/side