THU 1/22/26 WOD

Warm Up - 3 shuttle runs - 10 alternating Spiderman stretch + reaches - 10 up-downs - 3 shuttle runs - 10 alternating Samson lunges - 10 air squats - 3 shuttle runs - 10 alternating scorpion stretches - 10 alternating cossack squats – 1 shuttle run is 25 ft out and back – Wall ball shots:  5 med ball front squats – 5 med ball thrusters – 5 wall ball shots –

WOD

Every 2:00
6 shuttle runs L2-5 shuttle runs L1-4 shuttle runs
Max wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back

8 Rounds for total wall ball shots

Accessary

:30 Russian twists L3-20/14# L2-16/12# L1-14/10# - :30 rest
:30 hollow rocks - :30 rest

3 sets for total reps

Post WOD - 2 sets:  1:00 child’s pose - :30 Samson stretch/leg