Monday November 17, 2025

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded bent over row

10 banded overhead press

10 banded good mornings

10 wall leaning calf raises + 10 wide stand wall leaning calf raises

3 negative pullups

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

For time:

10 strict pullups

Repeat 2-3 times, each round timed individually, resting as desired between.  In between rounds, practice DB snatches. 

Modify the strict pullups by using a band or by doing 20 ring rows. 

If 10 will be too easy, do chest to bar, add weight, or increase reps to 12 or 15. 

WOD

3 rounds:

8 DB snatch (alt.)

25 double unders

10/8 cals

Rest 3 minutes

2 rounds:

12 DB snatch (alt.)

40 double unders

15/12 cals

Rest 3 minutes

1 round:

24 DB snatch (alt.)

75 double unders

30/24 cals

Choose your own DB weight

F:  KB swings instead of DB snatches; single unders

P1:  as written

P2:  DU reps 15/25/45

C:  DB heavier than 50/35