WOD 07312025

A. (For warm up)

1:00 PVC front rack box stretch

15 ankle rockers on box each side

20 med ball Russian twists

25 air squats to med ball

20 med ball Russian twists

15 ankle rockers on box each side

1:00 assisted air squat hold

B. (3 rounds)

12 wall balls 20/14lb

24 med ball overhead sit ups

C. (For strength/ Technique)

Front squat

5-5-3-3-1-1

(Build by feel; pick load for strength)

D. (4 rounds)

90 second clock:

Front squats 225/155lb (from rack)

For remaining: max push ups

1st round: 10 front squats

2nd round: 8 front squats

3rd round: 6 front squats

4th round: 4 front squats

E. Static stretches