Monday March 23, 2026

Warmup

300m row

20 mountain climbers

10 air squats

5 squat jumps

10/side fire hydrants

10 glute bridges

40 line hops (20 side/side, 20 front/back)

 

Mobility

5 squat to stands

:20/side Samson stretch

10 downward dog toe taps

                          

Skill/Strength

Paused Front Squat 4x4

 

Three second pause.  Go light or go heavy, but either way focus on form.

 

WOD

3 rounds:

500m row

25 wallballs

75 double unders

 

Rest 1:1 between rounds (e.g., if you worked for 4:23 rest for 4:23).  Your score is the total time to complete. 

 

F:  air squats instead of wallballs; single unders

P1:  as written

P2:  15 wallballs; 45 double unders

C:  15 thrusters (95/65 +/-) instead of wallballs

Will Williams