FRI 1/24/25 WOD

Warm Up - 1:00 shuttle runs - :30 push-ups from the knees - :30 PVC pass-throughs - :30 walking lunge steps – 2 sets:  5 left-arm dumbbell shoulder presses - 5 left-arm dumbbell push presses - 5 right-arm dumbbell shoulder presses - 5 right-arm dumbbell push presses - :30 Samson stretch/leg - Single-arm dumbbell overhead walking lunges (25 ft/arm) – Use a light dumbbell on set 1 and working weight on set 2 – 10 plank shoulder taps – 10 wall step up shoulder taps – 2 partial wall walks – 2 wall walks – 5 small kips + 5 big kips – 5 lever down – 5 kipping pull ups – 5 burpee pullups - 1 wall walk - Single-arm dumbbell overhead walking lunges 50/35# (Rt) - 3 burpee pull-ups - Single-arm dumbbell overhead walking lunges (Lt) Use different arms for each set of lunges.

WOD
2 wall walks L2-1 wall walk L1-4 wall step ups (partial walk if you can)
25ft Single-arm DB overhead walking lunges L3-50/35# L2-40/25# L1-30/15#
5 burpee pull-ups - – Pull-up bar is 6 in above reach
25ft Single-arm DB overhead walking lunges L3-50/35# L2-40/25# L1-30/15#

10 rounds for time
Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats