Thursday October 30, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

5 squat jumps

10 bird dogs

10 cat/cows

10 glute bridges

3 inchworms + pushup

Mobility

Downward dog :30

Skill/Strength

Bench Press

Warm up to something heavier than your working weight for the WOD

WOD

AMRAP 5:

5 bench presses

15 wallballs

Rest 5 minutes

AMRAP 5:

5 bench presses

12/9 cal row

Rest 5 mintues

AMRAP 5:

15 wallballs

12/9 cal row

Your score is the total reps accomplished

F:  light barbell; air squats

P1:  135/85

P1.5:  115/65

P2:  95/55

C:  155/95; heavy wallball

BF:  185/115