WED 12/17/25 WOD

Warm Up - 2 set:  :30 Samson lunges - :30 knee push-ups - :30 bent-over rows - :30 air squats - :30 shoulder presses - :30 scap pull-ups – Rope climb:  2 hand over hand – 2 standing foot hooks – 2 climbing foot hooks – 1 rope climb – Thruster:  5 full grip front squat – 5 squat stance push press – 5 thrusters – Build up:  Thrusters 5-5-5 (unbroken) (6 min) -

WOD I

7 thrusters L3-135/95# L2-115/75# L1-55/35#
2 rope climbs L2-1 rope climb L1-2 hand over hand or 4 ring rows

5 rounds for time (12 Min Cap)

WOD II

100ft farmer’s carry L3-50/35# L2-40/25# L1-30/15#

4 shuttle runs (25ft down and back = 1 shuttle run)

5 rounds for time (8 Min Cap)

Post WOD - :30 standing quad stretch/leg - :30 elevated pigeon stretch/side