Thursday June 18, 2026

Warmup

300m Row

10 PVC Pass Throughs

10 PVC Around the Worlds

10/Side KB Hang Snatch

10 Air Squats

10/Side KB OH Walking Lunge

Mobility

Banded Shoulder Distraction :30/Side

Samson Stretch :30/Side

Skill/Strength

Overhead Squat 4-5x3

Four or five sets of three.  Build up to something heavy, or stay light and focus on form and mobility.  Add a pause if desired. 

WOD

600m row or 4 laps

60 air squats

450m row or 3 laps

40 DB goblet squats

300m row or 2 laps

20 DB overhead squats (10r/10l)

150m row or 1 lap

Choose your own DB weight.  You may use multiple dumbbells if necessary.

F:  light DB; reduce reps

P1/P2: as written

C:  50/35 db; reps are 70 air squats, 50 goblet squats; 30 db overhead squats