THU 12/11/25 WOD

Warm Up - Warm Up - 2 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom – Back squat:  5 ¼ squats - 4 ½ squats – 3 pause squats – 3 back squats (unbroken) – Build up:  Back squat – 5-5

Strength – Back Squat -  5-5-4-4-3-3-2-2-1-1 (3 min per set)

Post WOD – 30 sec calf stretch/side – 30 sec hamstring smash/side – 30 sec quad smash/side – 1 min back roller