Thursday January 8, 2026

Warmup

1:30 bike/row

5/way halos

10/side Russian KBS

10/side upright rows

10 Russian twist

10 plank pull throughs

10 cat/cows

Mobility

1:00 child’s pose

:30 downward dog

Skill/Strength

Work up to a heavy DB snatch

WOD

1 minute KB swings

1 minute rest

1 minute pushups

1 minute rest

1 minute situps

1 minute rest

1 minute bike cals

1 minute rest

4 rounds.  Your score is the total reps accomplished.

Choose your own KB weight.  It should be light to moderate. 

The exercises may be done in any order, but each round must be the same. 

F:  3 rounds; box pushups

P1/P2:  as written

C:  DB snatch 50/35 (alternating r/l); deficit pushups (45/25); toes to bar

Modify C by using a lighter DB.

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