Tuesday January 27, 2026

Warmup

2:00 Bike/Row

10/Side OH Press

5 Goblet Squats

5/Side DB Thruster

10/Side Fire Hydrants

10 Cat/Cows

10 Scapular Pullups

Mobility

5 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Paused Front Squat 4-5x3

Moderate to heavy, without sacrificing technique.  Three second pause at the bottom.   

Modify by doing paused back squats.

WOD Primer

2 Rounds:

3 wallballs

3 pullups/ring rows

WOD

Wallballs 40/30/20

Pullups 30/20/10

You must also row 1000m at any point during the WOD

F:  air squats or light wallball; ring rows

P1:  as written

P2:  wallballs 30/20/10; pullups 20/15/10

C:  regular pullups (30), chest to bar (20), bar muscle ups (10)