WED 7/23/25 WOD

Warm Up - 2 sets:  :30 row, bike, or ski - 15 band pull-aparts - 10 jumping pull-ups - 10 alternating reverse lunges - 1 set:  3 wall walks with a :03 hold at the top - 10 push-ups - :30 handstand hold - 10 ring rows - 10 piked push-ups - 10 kip swings - :20 hollow hold - 5 pull-ups - 5 handstand push-ups - 2 sets:  :20 row, bike, or ski - 2 pull-ups - 2 handstand push-ups– Rest 1:00 between sets – Use workout variations -

WOD I

10-9-8-7-6-5-4-3-2-1
Pull-ups L2-Jumping pullups L1-Ring rows
Handstand push-ups L2-Piked/Toes on box HSPU L1-H.O.D. pushups

For Time (12 Min CAP)

WOD II
100ft Farmers carry (You pick the weight)
25 GHD sit-ups L2-Med ball Abmat sit-ups L1-Abmat sit-ups
– Rest 1:00 between sets.

4 sets for Total time

Post WOD - 2 sets:  1:00 foam roll upper back - :30 downward dog