TUE 8/19/25 WOD

Warm Up - 200-meter jog (easy pace) - 10 alternating elbow-to-insteps - 10 leg swings/leg (front and back) - 200-meter jog (moderate pace) - 10 alternating Samson stretch - 10 leg swings/leg (across the body) - 200-meter jog (moderate pace) - 10 up-downs - 10 alternating lunges - 10 V-ups – Single leg squats:  5 assisted single leg squats (hold rig) (Rt/Lt) – 5 single leg squats to a box (Rt/Lt) – 5 elevated heel single leg squats (Rt/Lt) – 4 alternating single leg squats (workout variations) – Toes to bar:  5 kip swings – 4 knees to armpits – 3 toes to bar –

WOD

40-30-20 L2-32-22-12 L1-30-20-10
Single-leg squats L2-To a box L1-Assisted / Air Squats
Toes-to-bars

For time (13 Min Cap)

Strength – Every 90 seconds:
3 touch-and-go power cleans

-Add weight as long as cycle time is fast-

-Must be touch and go to count as good set-

10 Sets -Heaviest cycle

Post WOD - 1:00 banded shoulder stretch/side - 1:00 couch stretch/side