THU 6/12/25 WOD

Warm Up - 100-meter jog - :30 seconds of skipping - 100-meter jog (a little faster) - :30 seconds of butt kickers - 100-meter run - :30 seconds of high knees - 100-meter run (workout speed) - 3 sets:  10 band pass-throughs - 10 band pull-aparts (hands at chest height and pull to your chest) - 10 band pull-aparts (hands at waist level and pull to your waist) - Ring dips:  5 jumping ring dips - 15 sec ring support hold - 15 sec bottom of ring hold - 5 kipping ring dips - DB step ups:  3 sets:  4 double-dumbbell step-ups – Build to workout weight - Deadlift build up:  5-5-5 – Build to workout weight.

WOD
400-m run L2-300m L1-200m
40 ring dips L2-jumping ring dips L1-foot assisted ring dips
30 deadlifts L3-185/125# L2-155/105# L1-75/55#
20 double-DB step-ups L3-50/35# 20” L2-35/30# 20” L1-no weight 20”
400-m run L2-300m L1-200m

For time (15 Min Cap)

Strength - Push Press - 5-5-5-5-5 (3 min per set)

Post WOD - 1:00 banded shoulder stretch/arm