THU 10/9/25 WOD

Warm Up - 10 alternating Spiderman stretches (slow) - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - 1 set:  :30 jumping jacks - :30 mountain climbers - :30 alternating spiderman stretches (fast) - 1:00 air squats (:02 hold in the bottom) - 3 sets:  :30 double unders - :30 rest - :30 crossover or crossover double unders - :30 rest - :30 backwards single unders - :30 rest – Rack position:  1 set:  :20 back rack elbow raise, right arm - :20 back rack elbow raise, left arm - :20 back rack alternating elbow raises - :20 back rack elbow raises, both elbows - 10 back squats with elbows high in the back rack - 3 sets:  2 power cleans - 2-inch front squat + pull elbows up before standing - 4-inch front squat + pull elbows up before standing - 6-inch front squat + pull elbows up before standing – Build up:  Front squat (from floor) 5-5-5 –

WOD

15-12-9-6-3
Front squats L3-135/95# L2-95/65# L1-55/35#
40 double-unders after each set L2- 20 double-unders L1-40 single-unders

For time (8 min cap)

Strength – Push press – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - :30 Samson lunge stretch/leg - 1:00 calf stretch/leg - :30 kettlebell calf smash/leg