WOD 01132025

A. Dynamic Stretches

B. (3 rounds)

10 hang to hollow

15 air squats

20 hanging kips

25 v-ups

C. (For max effort)

90 seconds on:

21 thrusters 95/65lb

For remainder: max pull ups

90 second off: rest

90 seconds on:

15 thrusters 115/85lb

For remainder: max pull ups

90 second off: rest

90 seconds on:

9 thrusters 135/95lb

For remainder: max pull ups

90 second off: rest

D. (Every minute for 7:00)

3 front squats 225/155lb (from rack)

6 high box jumps 30/24”

E. Static stretches