WED 11/19/25 WOD

Warm Up - 1:00 bike, easy - 5 inchworm to push-ups - 10 PVC pass throughs – 10 PVC around the world - 10 PVC good mornings - 1:00 bike, moderate - 10 box step-ups - 10 alternating jumping lunges - 10 PVC back rack presses – 10 PVC shoulder presses - 1:00 bike, workout pace - 5 box jumps - 10 PVC push presses – 10 PVC push jerks - 5 box jumps – Empty bar:  5 shoulder presses – 5 push presses – 5 push jerks – Build up:  shoulder to overhead – 10-9-8 – Mini round:  7 calorie bike – 7 box jumps – 7 S2OH –

WOD

16/14 Calorie bike
16 box jumps L3-30/24” L2-24/20” L1-16/12”
16 shoulder-to-overheads L3-115/75# L2-75/55# L1-45/35#

3 rounds for time (12 Min Cap)

Strength – Shoulder press – 5-5-5-5-5-5 (2:30 per set)

Post WOD - 1:00 Samson stretch/leg - :30 banded shoulder stretch/side