WOD 10092025

A. (For warm up)

50’ high knee grab

50’ butt kick grab

50’ bent over glute

50’ banded monster walk

25 toe squats

25 second chest/ shoulder stretch each side

25 lateral leg swings each side

25 Patrick step up each side

B. (3 rounds)

15 air squats

1:00 max: hand release push ups

C. (For strength/ Technique)

Back squat

5-5-3-3-1-1

(Build by feel; pick load for strength)

D. “Partner”

(3 rounds each for time)

10 back squats

25 synchronized ab mat sit ups

(Round 1: 205/145lb; round 2: 225/155lb; round 3: 245/165lb)

(Switch every round)

E. Static stretches