FRI 2/28/25 -OPEN WOD 25.1 at 5:45pm class -

Warm Up - 2 sets:  1:00 air bike - 20 mountain climbers - 10 air squats - 1 set:  10 back-to-back twist passes - 10 granny tosses - 10 chest passes - 10 side tosses, right - 10 side tosses, left - 10 roll passes - 10 squat throws – Wall ball shots:  5 pause squats – 5 pause med ball squats – 5 med ball thrusters – 5 wall ball shots – Box step ups:  6 box step ups – 6 DB box step ups (light) – 6 DB box step ups (work weight) –

WOD

On a 10:00 clock:
50 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
60/50 calorie bike L2-45/35 calorie bike L1-30/25 calorie bike
Max single-DB box step-ups L3-50/35# 20/20” L2-40/25# 18/16” L1-30/15# 16/12”

Total box step ups

Strength – Shoulder Press – 5-5-5-3-3-3

Post WOD - 1:00 couch stretch/side