THU 8/7/25 WOD

Warm Up - 2 sets:  :30 alternating reverse lunges - :15 rest - :30 good mornings - :15 rest - :30 alternating box step-ups - :15 rest - :30 ring rows - :15 rest - Rope climbs:  2 hand over hand - 2 standing single knee raises - 2 hanging single knee raises - 2 foot lock + stand - 1 rope climb - 1 min rope climb practice - Back rack reverse lunge build up:  3 sets:  6 alternating back-rack reverse lunges – Build in load (5 Min clock)

WOD - 20 Min EMOM

Min 1: 8 alternating back-rack reverse lunges (Add weight each set)
Min 2: 5 box jumps L3-30/24” L2-24/20” L1-16/12”
Min 3: 3 rope climbs to 15’ L2-2 reps to 12’ L1-3 hand over hand
Min 4: rest

Score = Heaviest load

Post WOD - 1:00 couch stretch/side - 1:00 standing calf stretch/side