Wednesday August 12, 2026

Warmup

300m row

10 banded pass throughs

10 banded pull aparts

10 banded bent over rows

10 banded overhead press

10 banded good mornings

10 curtsy lunges

:30 plank

Mobility

Double thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Pendlay Row or Barbell Bent Over Row 4x6-8

Then, spend some time warming up the barbell for the WOD

WOD

800m row

15 shoulder to overhead

600m row

25 shoulder to overhead

400m row

35 shoulder to overhead

200m row

F:  light barbell

P1:  115/75 (15), 95/65 (25), 75/55 (35)

P2:  95/65, 75/55, 45/35

C:  135/95, 115/75, 95/65

Then (optional)…

1.      6 Turkish get-ups (3 each arm) (not for time)

2.      3:00 plank (on elbows)

3.      3:00 deep squat hold