Friday March 20, 2026

Warmup

2 laps or 1:30 bike/row

Side shuffle (down & back)

5/way halos

High knees (down & back)

5 goblet squats

Butt kicks (down & back)

10/side half kneeling overhead press

KB front rack/overhead combo (down & back-switch arms on way back) https://www.youtube.com/watch?v=BKmhxR4CUKI 

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Warm up to something heavier than your working weight for the WOD

WOD

3 rounds:

1 lap KB farmer carry

3 laps run

20 back squats (from the rack)

F:  light KBs; light barbell or KB goblet squats

P1:  135/95; 55/45 KBs

P1.5:  115/75; 45/35 KBs

P2:  95/65; 25/15 KBs

C:  155/105 or more; 70/55 KBs

DO NOT DROP THE KBs.  Set them down on the asphalt or the black mats please. 

Then (optional)…

50 kipping pullups (or 20 bar muscle ups) in fewest sets possible

Modify by reducing reps