THU 12/18/25 WOD

Warm Up - 3 rounds:  :30 jump rope - :30 seated pike stretch - :20 Leg lifts (pike position) - :30 Superman hold - :20 bar hang - 1 set: - 1:00 standing calf stretch/side - 4 rounds:  :10 double-unders or attempts - :20 rest – Advanced athletes can practice triple-unders – Knees to elbows:  5 scap pulls – 3 kips + lever down – 3 knees to chest – 3 knees to elbows – C2B pullups:  3 knees to chest + lever down – 3 C2B pullups - 1 set:  5 knees-to-elbows - 5 chest-to-bar pull-ups - 10 double-unders – Use workout variations.

WOD

21-15-9
Knees-to-elbows L2-Knees as high as possible L1-Hanging knee raises
Chest-to-bar pull-ups L2-Chin over bar L1-Seated Ring pullups
– Perform 50 double-unders after each round.

For time (10 Min Cap)

Snatch Warm Up – Empty bar:  3 snatch deadlift to knee – 3 snatch deadlift – 3 snatch + shrug – 2 Snatch high pulls – 1 power snatch – 1 squat snatch

Strength – Snatch – 3-3-2-2-1-1 (3 min per set)

Post WOD - 1:00 cobra stretch to downward dog - 1:00 lat tricep stretch/side