Wednesday September 10, 2025

Warmup

1:30 bike/row

10 squat jumps

5 no pushup burpees

10 plank shoulder taps

5 no pushup burpees

10 banded hollow body pull downs

5 no pushup burpees

10 scapular pullups

Mobility

Thread the needle :30/side

Samson stretch :30/side

Skill/Strength

Bench Press 3-4x10

WOD

AMRAP 15:

15 wallballs

12 burpees

3 chest to bar pullups

3 regular pullups

3 toes to bar

F:  12 ring rows instead of the bar circuit

P1:  as written

P1.5:  6 regular pullups > 3 toes to bar

P2:  6 jumping pullups > 3 hanging knee raises

C:  3 bar MU > 3 chest to bar pullups > 3 toes to bar