Monday November 24, 2025

Warmup

300m row

10/side overhead press

10/side bent over row

5 goblet squats

5/side thruster

10 plank pull throughs

10 scapular pullups

3 negative pullups

 

Mobility

5 squat to stands

:20/side samson stretch

10 shin switches

                          

Skill/Strength

Back Squat 12/9/6

 

1st set:  12 unbroken

2nd set:  9 unbroken

3rd set:  6 unbroken

 

Each set as heavy as possible with good form

 

WOD

Jackie

 

1000m row

50 thrusters (45/35)

30 pullups

 

F:  wallballs or air squats instead of thrusters; ring rows instead of pullups

C: 

Jacque

1500m row

50 thrusters (95/65)

30 chest to bar pullups

Will Williams