WOD 11052025

A. (For warm up)

1:00 standing pigeon (box)

15 ankle rockers each side (box)

1:00 lying wall squat stretch

15 seated hip internal / external rotations

1:00 assisted air squat hold

15 Patrick step ups each side (2 sets)

1:00 light row

15/10 cal light ski

B . “Partner”

(For time)

3 rounds:

20 front squats 155/105lb

40 box jump overs

60 double unders

3 rounds:

18 hang squat cleans

400m ski

50 double unders

3 rounds:

16 power cleans

400m row

40 double unders

C. Static stretches