Monday September 8, 2025
Warmup
2 laps or 250m row
High knees (down & back)
10 banded pull aparts
10 banded ext. pull aparts
Butt kicks (down & back)
10 banded OH press
10 banded good mornings
High toe touch (down)
Low toe touch (back)
10 bent over rows
10 banded monster walks
Mobility
10 squat to stands
:30 downward dog
10 shin switches
Skill/Strength
Back Squat 3-4x10
WOD
In 5 minutes:
500m row or 3 laps
AMRAP strict press in remaining time
Rest 5 minutes
In 5 minutes:
500m row or 3 laps
AMRAP dips in remaining time
Rest 5 minutes
In 5 minutes:
500m row or 3 laps
AMRAP pushups in remaining time
Your score is the total AMRAP reps accomplished.
F: 350m row; light barbell; box or bench dips; box pushups
P1: 95/65; matador dips
P2: 75/55; matador dips
C: 115/75; ring dips; ring pushups
Stagger start if necessary so everyone has access to a rower and matador.