TUE 10/7/25 WOD

Warm Up – 2 sets:  :30 row, bike, ski, or air runner - 5 scap pull-ups - 5 kettlebell swings - 5 kip swings - 5 kettlebell strict presses/arm - 5 wall-facing squats – Then 3 sets:  2 strict handstand push-ups – 3 strict pull-ups - 4 single-leg squats

WOD I – 12 Min AMRAP
3 strict handstand push-ups L2-reduce ROM L1-strict DB shoulder press 35/25#
6 strict pull-ups L2-kipping pullups L1-ring rows
12 single-leg squats L2-assisted L1-squats

Rounds + Reps

WOD II
Backward walking farmers carry (100 ft)

-Rest 1 min between rounds-

8 sets for time and load

WOD III – 8 min AMRAP

15 GHD sit-ups L2-partial range of motion L1-Med ball abmat situp
:30 plank hold

Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - :30 butterfly stretch - :30 seated forward fold