Tuesday November 25, 2025

Warmup

1:30 bike/row

2 rounds

10 wallball cleans

10 Russian twists

10 dead bugs w/ wallball

10 plank wallball tap

Mobility

Banded front rack stretch :30/side

Banded hamstring stretch :30/side

Skill/Strength

Warm up on the barbell for the WOD

WOD

Grace

30 clean and jerks (135/95)

Modify by reducing (or adding) weight.

Or…

DT

5 rounds:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 shoulder to overhead (155/105)

Modify by reducing weight.

Then (optional)…

1 min max cals ski

2 minutes rest

1 min max cals row

2 minutes rest

1 minute max cals bike

Score is total cals.  Machines can be done in any order.