Monday March 31, 2025

Warmup

300m row

10 air squats

10 Cossack squats

10 Scapular pushups

10 downward dog toe taps

10/side half kneeling rock backs

10 glute bridges

Mobility

Assisted squat hold 1:00

Banded shoulder distractions :30/side

Skill/Strength

Short warmup to working weights for the WOD

WOD

150m row

20 back squats (from the rack)

250m row

15 DB bench presses

350m row

3 individually timed rounds, done in heats so everyone has a bench and squat rack.  If heats are not necessary, rest approximately 1:1. 

Record your time for each round – goal is to maintain your first-round pace. 

Choose your own weights.  Back squat and DB bench should be challenging but unbroken, at least for the first round or two.  

F:  2 rounds; KB goblet squat

P1/P2:  as written

C:  minimum 165/115 squat and 50/35 DB