Friday August 29, 2025

Warmup

2 laps or 1:30 bike/row

10 air squats

10 squat jumps

10/side bent over row

10/side RDL

5/side split squats

:30 plank

10 glute bridges

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Romanian Deadlift 4x6

Moderate weight, focus on form.  From the rack if desired (set low).  Or, if desired, use 2 heavy dumbbells. 

WOD

Pullups 11-1

Box Jumps 1-11

Run 1 lap after each round

F:  ring rows or jumping pullups

P1:  as written

P.15:  begin at 10 (10 rounds total)

P2:  begin at 9 (9 rounds total)

C:  chest to bar pullups from 11-6, bar muscle ups from 5-1; box jump overs