WOD WOD, May 24, 2025

(0:00–10:00)

10 Walking lunge

10 Box step up

5-10 Box jump over/ step down

10 Sit up

10 Air squat

5 Strict press

5 Push press

5 Push jerk

5 GHD sit up to parallel

5-10 GHD Sit up or scaled version

Find appropriate shoulder to overhead loading.

Then:

With partner:

2 rounds of:

• 200m easy row (switch every 100m)
• 10 med ball toss squats each
• 20 synchro jumping jacks

Partner Conditioning (10:00–50:00)

“Buddy Blaster” 25:00 AMRAP:

• 30 Syncro Wall Balls (20/14)
• 20 Cal Row (Split 10/ 10)
• 30 Shoulder to Overhead (135/95lb.)
• 20 Box Jumps (alt. reps) (30/24’)
• 30 GHD Sit-Ups (split as needed) or 40 V-Ups

Intermediate:

• 14/10 Wall Balls
• 95/65lb. Shoulder to Overhead
• Lower Box Jumps or Step-Ups-24/20’ box
• Alternating V Up or 30 Abmat Sit-Up

Baseline:

• MB Squats
• 14 Cal Row (7/7) per partner
• 35/15lb. Shoulder to Overhead
• Low Plate Jumps or Low Step Up
• 20 assisted/banded sit up

(50:00–60:00)

• Partner hamstring stretch
• Foam roll + hydration prompt