WOD 12012025

A. (For warm up)

15 weighted ankle rockers each side

15 leg swings each side

15 lateral leg swings each side

15 assisted Cossack squats each side

30 second chest/ shoulder stretch each side

30 alternating glute kick backs

30 second hollow hold

30 air squats

B. (6:00 clock)

Every 2:00:

10 back squats (from rack)

30 ab mat sit ups

(135/95lb; 185/125; 225/155lb)

C. (For Strength/ Technique)

Back squat

3-3-2-2-1-1

D. “Partner”

(12:00 clock)

0:00-6:00:

As many rounds as possible of:

50’ dbell overhead shoulder walking lunge 95/65lb

6:00-12:00:

As many rounds as possible of:

100’ suit case carry

(Switch every round)

E. Static stretches