TUE 6/10/25 - WOD Community Cup #2

Warm Up - 10 leg swings/leg - :15 Samson stretch/leg - 10 banded lateral steps/direction - 10 PVC pass-throughs - 10 lateral leg swings/leg - 10 alternating Spiderman + twist - 10 banded monster walks/direction - 10 PVC pass-throughs - Every 2:00 for 3 sets:  :45 row - 5 wall-facing squats - 2 sets:  3 pause overhead squats - 3 overhead squats – Build in load to your workout weight - 8 toes-to-bars - 8 overhead squats - 10-cal row - 10-cal row - 8 overhead squats - 8 chest-to-bar pull-ups

WOD I

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest - 2 minutes of work, 1-minute rest - 2 minutes of work, 1-minute rest - 3 minutes of work

Rounds 1 and 2
15 toes-to-bars L2-10 T2B L1-10 situps
15 overhead squats L3-95/65# L2-10 @ 75/55# L1-10 @ 45/35#
Max-calorie row

Rounds 3 and 4
15-calorie row L2-10 cal row L1-10 cal row
15 overhead squats L2- 10 @ 75/55# L1-10 @ 45/35#
Max chest-to-bar pull-ups L2-pullups L1-ring rows

– Your score is the total number of reps completed.

WOD II
600/500m Bike
:30 rest

10 sets for time

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats