Thursday August 28, 2025

Warmup

1:30 bike/row

10/side press

5 goblet squats

10/side fire hydrants

10 dead bugs

10 alternating v-ups

10 scapular pullups

10 kip swings

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Kipping practice and warm up the barbell for the WOD

Then…

30-45 toes to bar (or hanging knee raises) in fewest sets possible

WOD

AMRAP 17:

9 front squats

12 shoulder to overhead

6 front rack lunges (total)

15 pushups

18 situps

F:  KB goblet squats; double DB shoulder to overhead; unweighted lunges; box pushups

P1:  75/55

P2:  45/35

C:  95/65; 9 strict ring dips instead of pushups; 6 burpee toes to bar instead of situps