TUE 12/23/25 WOD

Warm Up – 2 sets:  10 PVC pass-throughs - 5 med-ball ground-to-overheads - 5 med-ball thrusters (reach for the lockout) - 5 false-grip ring rows - 5 low-ring muscle-up transitions – Wall ball / Toes to bar:  5 kip swings - 5 wall-ball shots - 2 sets:  5 kipping knee raises - 5 wall-ball shots - 1 set:  5 toes-to-bars - 5 wall-ball shots – Empty bar:  5 clean deadlift – 5 clean shrugs – 5 muscle cleans – 5 power cleans – Build up:  3 sets:  3 touch-and-go + 3 single cleans – Increase load each set – 1 set:  5 pulls on the rower - 5 toes-to-bars - 3 cleans (singles) - 1-3 muscle-ups – Use workout variations.

WOD – 14 Min AMRAP
60-cal row L2-50 cals L1-50 strokes
50 toes-to-bars L2-AHAP L1-40 abmat situps
40 wall-ball shots L3-20/14# L2-16/12# L1-30 @ 14/10#
30 cleans L3-135/95# L2-95/65# L1-20 @ 45/35#
20 ring muscle-ups L2-20 C2B pullups L1-15 Ring rows

Rounds + Reps

Strength – Push Jerk – 2-2-2-2-2-2 (2:30 per set)

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side