Tuesday February 24, 2026

Warmup

2 laps or 1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded upright rows

10/way banded monster walks

10 lunges

5 squat jumps

10/side fire hydrants

Mobility

Wall hinge stretch :30

Skill/Strength

1 Push Press > 1 Push Jerk

Work up to something moderate to heavy, focusing on technique. 

WOD

AMRAP 18 or 6 rounds:

10 shoulder to overhead

10 box jumps

You must complete 2 laps run or 300m row for each completed round.  The row/run can be performed at any point and partitioned as desired.  You can also mix and match rowing and running (for example, 6 laps and 900m row).

F:  light barbell

P1:  95/65

P2:  75/55

C:  115/75; box jump overs

Then (optional)…

5 rounds:

10 pushups

150m row