Monday December 8, 2025

Warmup

300m row

10 banded pull aparts

10/side banded overhead press

10 banded bent over row

10/side banded monster walk

10 air squats

5 squats jumps

10 bird dogs

:20/side plank

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

2 push presses > 1 push jerk (or split jerk)

Work up to something heavy for the complex, or use light weight and focus on technique

WOD

AMRAP 16 or 7 rounds:

1500m row, followed by

Strict Press 2/4/6/8/10/12/14

Box Jumps 3/6/9/12/15/18/21

*Strict press through 10, then switch to push press/push jerk

*The row is only performed once

F:  1000m row

P1:  95/65

P2:  75/55

C:  115/75