WED 10/29/25 WOD

Warm Up - :30 band pull-aparts - 10 box step-up overs - 10 push-ups to down dog - 10 ring rows - 10 air squats - :20 handstand hold - 10 air squats - 10 ring rows - 10 push-ups - 10 box jump-overs - :20 band pull-aparts – Handstand pushups:  5 pike pushups – 20 sec handstand hold – 3 handstand pushup negatives – 3 strict handstand pushups – 3 kipping handstand pushups – Ring dips:  10 sec support (top) – 10 sec support (bottom) – 2 jumping dip negatives – 2 strict ring dips – 2 kipping ring dips – WOD prep:  3 box jump-overs (working height) - 3 air squats - 3 handstand push-ups - 3 ring dips - 3 push-ups

WOD

40 box jump-overs L3-24/20” L2-20/16” L1-16/12”
40 air squats
40 HOD pushups

30 box jump-overs L3-24/20” L2-20/16” L1-16/12”
30 air squats
30 ring dips L2-jumping ring dips L1-HOD pushups

20 box jump-overs L3-24/20” L2-20/16” L1-16/12”
20 air squats
20 handstand push-ups L2-pike pushups L1- HOD pushups

For time (15 Min Cap)

Core Work

5 sets:
:30 side plank, right – rest :10
:30 side plank, left – rest :10
:30 hollow rocks – rest :10
Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side