WOD 12232025

A. (For warm up)

1:00 lat foam roll each side

10 wrist rockers each side

10 ankle rockers (box) each side

15 box push ups

15 air squats

15 ring rows

-then-

(2 rounds)

150m row

10 front squats 45/35lb (from rack)

5 cal ski

B. (4:00 clock)

Minute 1: 6 shoulder press 65/95lb

Minute 2: 8 push press

Minute 3: 10 thrusters

Minute 4: 12 front squats

(From rack)

C. (15:00 clock)

Establish 1RM: shoulder press

D. “Fran”

(For time)

21-15-9

Thrusters 95/65lb

Pull ups

E. Static stretches