Wednesday March 4, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 Cossack squats

Butt kicks (down & back)

5 no pushup burpees

High toe touch (down)

Low toe touch (back)

5 inchworms + pushup

10 kip swings

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Deadlift warmup

5 barbell RDLS

5 good mornings

5 wide stance good mornings

Skill/Strength

Deadlift 3-4x5

Go heavy, unless you think there will be deadlifts in the Open WOD on Friday (likely). 

WOD

5 rounds:

1 lap or 150m row

Pullups 20/16/12/8/4

1 lap or 150m row

Burpee Box Jumps 4/8/12/16/20

1 lap or 150m row

F:  reduce reps; ring rows; regular burpees

P1:  as written

P2:  pullups 15/12/9/6/3; BBJ 3/6/9/12/15

C:  pullups 25/20/15/10/5; BBJ 5/10/15/20/25