Monday October 27, 2025

Warmup

1:30 bike/row

5 1 ¼ air squat

10 Cossack squats

3 navy seal burpess

5/side half kneeling rock backs

10/side fire hydrants

10 dead bugs

Mobility

5 squat to stands

:20/side  Samson stretch

10 shin switches

Skill/Strength

Back Squat

Work up to something heavier than your working weight for the WOD

WOD

300m/250m row

12 back squats

15 burpees over the rower

5 rounds.  Rest 2 minutes between rounds.

Back squat from the rack.  If all racks are taken, do front squats or 15 KB goblet squats.

F:  KB goblet squats; regular burpees

P1:  155/105

P1.5:  135/95

P2:  115/75

C:  185/125

The squat should be moderate to heavy, but each round unbroken.