WOD 10172025

A. (For warm up)

15 assisted air squats (close stance)

1:00 high plank

15 assisted air squats (hip width stance)

1:00 single arm plank (30/30)

15 assisted air squats (shoulder width stance)

1:00 ring dip hold

-then-

2 rounds:

45 second front rack hold 95/65lb (from rack)

1:00 barbell tricep smash each side

B. (Every minute for 9:00)

0:00-3:00:

9 front squats 135/95lb

3:00-6:00:

6 thrusters

6:00-9:00:

3 squat clean thruster

C. (For time)

20 front rack reverse lunges 155/105lb

20 box jump step down 24/20”

15 front squats

15 burpee over bar

10 thrusters

10 burpee box jump step down

D. Static stretches