WOD 09182025

A. (For warm up)

1:00 box thoracic

15 toe squats

1:00 standing thoracic

30 calf raise

1:00 foam roller thoracic

60 hollow flutter kicks

B. (3 rounds)

5 dead hang to hollow with pause

10 hanging knee raise

15 box push ups

20 alternating box pistols

C. “Teams of 3”

(24:00 clock)

0:00-6:00:

25 toes to bar each

100 wall balls 20/14lb

6:00-12:00:

25 toes to bar each

50 dbell bench each 50s/35s

12:00-18:00:

25 toes to bar each

100 box jump overs 24/20”

18:00-24:00:

25 toes to bar each

50 push ups each

(Toes to bar & push ups can be worked at the same time

D. Static stretches