Tuesday September 16, 2025

Warmup

1:30 bike/row

10 speed skaters

10 air squats

10 Cossack squats

10/side fire hydrans

10 cat/cows

5 inchworms + pushup

Mobility

5 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

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

Or, spend this time practicing pistols

WOD

20/16 cal row or bike

15 back squats

15/12 cals

25 air squats

10/8 cals

3 individually timed rounds.  Rest as desired between rounds (no more than 5 mins).  Record your SLOWEST round’s time on the board, along with your working weight.

Back squat from the rack.  Choose your own weight -- heaviest possible but unbroken. 

F:  light barbell or KB goblet squat

P1/P2:  as written

C:  20 pistols each round (alternating r/l)