Friday October 31, 2025

Warmup

1:30 bike/row

5/way halos

5 no pushup burpee

10/side RDL

5 no pushup burpee

10 plank pull throughs

5 no pushup burpee

5 goblet squats

10 kip swings

Mobility

Banded hamstring stretch :30/side

Banded shoulder distraction :30/side

Skill/Strength

Deadlift

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

WOD

10 deadlifts

25 toes to bar

10 deadlifts

25 dips

10 deadlifts

25 box jumps

10 deadlifts

25 burpees

10 deadlifts

F:  12 KB SDHP; v-ups; box dips

P1:  185/125; matador dips

P1.5:  155/105

P2:  135/95

C:  225/155 or more; ring dips

Then (optional)…

For time:

400m run (3 laps)

30/24 ski cals

400m run