Friday July 25, 2025

Warmup

2:00 Bike/Row

10 x PVC Pass Throughs

10 x PVC Around the Worlds

10 x PVC OH Squat

5 x PVC Snatch Balance

10 x Glute Bridges

5/Leg x Single Leg Glute Bridge

10 scapular pullups

10 kip swings

Mobility

Pigeon Pose :30/Leg

Front Rack Stretch :30/Leg

Skill/Strength

Dumbbell Bench Press 3x8-10

Then, work up to a moderate to heavy DB snatch.

WOD

AMRAP 15 or 6 rounds:

9 pullups

12 db snatches (alternating r/l)

15 wallballs

Choose your own db weight.  Note your weight with your time.

F:  ring rows; light db

P1:  chest to bar pullups

P2:  regular pullups

C:  7 round cap; 5 bar muscle ups instead of pullups; heavy wallball; 50/35 minimum DB