THU 11/20/25 WOD

Warm Up – 200-meter jog (conversation pace) - 10 alternating Spiderman stretches - 10 alternating shoo the turtles - 10 alternating standing quad stretches - 10 calf raises - :20 single-unders - :20 high jump singles - 20 plank shoulder taps - :20 running singles - 5 inchworms - :20 double unders - 10 good morning + vertical jumps
:20 double unders or variations - 200-meter jog – Empty bar:  5 clean deadlifts – 5 clean power pulls – 5 muscle cleans – 5 power cleans – Build up: Power cleans – 5-4-3

WOD

10 Min AMRAP
3 power cleans L3-155/105# L2-115/75# L1-75/55#
20 double-unders L2-10 double unders L1-20 singles
– Add 10 jump rope each round each round (L2 add 5 reps each round)

Rounds + reps

Strength – Deadlift – 3-3-3-3-3-3-3 (2:30 per set)

Post WOD - 200-meter walk - 1:00 hamstring stretch/leg - 1:00 forearm stretch/arm