Thursday March 19, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded ext. pull aparts

10 banded overhead press

10 banded good mornings

10 kip swings

5 negative pullups

Mobility

Thread the needle :30/side

Downward dog :30

Skill/Strength

Pendlay Row 3-4x6-8

WOD

4 strict presses

30/24 ski cals or 30 toes to bar

8 strict presses

60/48 row cals or bike cals

12 strict presses

60/48 bike cals or row cals

16 strict presses

30 toes to bar or 30/24 ski cals

20 strict presses

Toes to bar, ski, bike, and row can be done in any order, but one round must be done for each. Coordinate so everyone has access to a ski erg. 

F:  reduce reps

P1:  75/55

P2:  45/35

C:  95/65