Thursday July 23, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 lunges

High toe touch (down)

10 glute bridges

Low toe touch (back)

10 PVC pass throughs

10 PVC snatch grip presses (behind the neck)

Mobility

5 squat to stands

:20/side samson stretch

10 shin switches

BB warmup

5 snatch balance

5 overhead squats

5 overhead squats with 2-second pause

Skill/Strength

Overhead Squat 3-4x5

WOD

Nancy

5 rounds:

400m run (3 laps)

15 overhead squats (95/65)

Modify the run by rowing 450m

Modify the OHS by doing back squats from the rack

F:  reduce rounds

We know you probably don’t like OHS.  It would be better to modify them than to avoid the gym today.