THU 7/10/25 WOD

Warm Up - 2 sets:  :20 band pull-aparts - 10 PVC pass-throughs - 10 scap pull-ups - 10 shoulder presses - 10 alternating Spiderman + twists - 10 counterbalance squats - Empty bar:  5 Front squats - 5 squat stance push presses - 5 thrusters - Thruster build up: 3-3-3 (2 min per set)

Strength - Thruster (From the rack) - 3-3-3-2-2-2-1-1-1 (3 Min per set)

Post WOD - Accumulate 2:00 pull-up bar hang - 2:00 couch stretch/leg - – Use a foot assist if needed on the pull-up bar hang.

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FRI 7/11/25 WOD

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WED 7/9/25 WOD