TUE 9/30/25 WOD

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks – Tip toe walks – Front skips – Back skips – Side skips - high knees - butt kickers – Carioca – 2 shuttle runs - 20 alternating Spiderman reaches - 10 up dog to downward dogs - 6 alternating dumbbell snatches, moderate weight - 6 sit-ups - 3 lateral burpees over the dumbbell
50-meter run - 6 alternating dumbbell snatches, workout weight - 6 sit-ups - 3 lateral burpees over the dumbbell - 50-meter run – Use workout variations.

WOD
80 alternating DB snatches L3-50/35# L2-65 @ 40/25# L1-50 @ 30/15#
80 sit-ups L2-65 reps L1-50 reps
80 lateral burpees over the DB L2-65 reps L1-50 burpees
800-m run L2-600m L1-400m

For Time

Post WOD - 1:00 elevated pigeon stretch/side - 1:00 calf stretch/leg