Thursday January 30, 2025

Warmup

1:30 bike/row

10/side Russian KBS

10/side upright row

10 goblet squats

5/side KB thrusters

10 kip swings

Mobility

Child’s pose 1:00

WOD

40 minutes to finish, or complete as many reps as possible, of the following:

150 bike or row cals

125 wallballs

100 KB swings

75 pullups

50 ski cals

In any order and partitioned as desired.  You may bike, row, or both.

Choose your own KB weight (light to moderate).

F:  reduce reps; ring rows

P1:  as written

P2:  reduce reps (125/100/75/50/25)

C:  add 25 bar muscle ups