Friday May 8, 2026

Warmup

1:30 bike/row

5/way halos

10/side overhead press

10/side RDL

10/side gorilla row

10 plank pull throughs

:30 chin up hold

Mobility

10 PVC pass throughs

:30/side PNF stretch

Skill/Strength

EMOM 8:

Strict Pullups

As many as you can sustain for all 8 rounds – your score is your lowest individual round. 

Modify by doing a jumping pullup with a controlled negative, or by using a band.

Then, spend some time warming up for the WOD.

WOD

5 rounds:

Deadlifts 15/12/9/6/3

Right Arm DB Shoulder to Overhead 15/12/9/6/3

Left Arm DB Shoulder to Overhead 15/12/9/6/3

15/12 cal row or bike after each round

Choose your own DB weight

F:  KB SDHP 20/16/12/8/4

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more; 50/35 DB; bike cals