Wednesday March 11, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded external pull aparts

10 banded overhead presses

10 air squats

5 squat jumps

10 cat cows

10 kip swings

3 negative pullups

Mobility

Banded shoulder distraction :30/side

Piriformis stretch :30/side

Skill/Strength

Rowling

Primer

2 rounds:

4 wallballs

4 pullups

4 cals

WOD

AMRAP 8:

12 wallballs

8 pullups

Rest 4 minutes

AMRAP 8:

10/8 bike cals

10/8 row cals

Stagger start so everyone has access to both a rower and bike.

F:  ring rows

P1/P2:  as written

C:  heavy wallball; chest to bar pullups