WED 8/27/25 WOD

Warm Up - 2 sets:  :40 lateral hops over the dumbbell - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest - 1 set:  1:00 row (easy) - :30 alternating dumbbell muscle clean + shoulder presses - :30 hanging knee raises - 1 set:  1:00 row (moderate) - :30 alternating dumbbell hang clean and jerks - :30 knees-to-armpits - 1 set:  1:00 row (fast) - :30 alternating dumbbell hang clean and jerks - :30 toes-to-bars

WOD
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
100 air squats L2-80 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
75 air squats L2-60 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
50 air squats L2-40 reps L1-20 reps
50 ft Handstand walk L2-20 shoulder taps against wall L1-5 inchworms
25 air squats L2-20 reps L1-20 reps

For Time (13 Min CAP)

Strength – Clean – 5-5-3-3-1-1 *unbroken sets (3 Min per set)

Post WOD – 1 min couch stretch / leg – 1 min forearm stretch