WOD 10312025

A. (For warm up)

3 rounds:

25’ high knee grab

25’ butt kick grab

15 assisted air squats

15 lateral leg swings each side

-then-

30 second front rack hold 135/95lb (from rack)

15 pike push ups

5 front squats with 5 second pause at the bottom

B. (9:00 cap)

12-9-6

Front squat 185/125lb (from rack)

Strict deficit handstand push ups 5.5/3.5”

C. (For strength/ Technique)

Front squat   

5-5-3-3-1-1

(Build by feel; pick load for strength)

D. (For time)

6-9-12

Deficit handstand push ups 7/5.5”

Burpee box jump 30/24”

E. Static stretches