Wednesday September 16, 2026

Warmup

2 laps or 250m row

High knees (down & back)

10 banded pull aparts

10 banded ext. pull aparts

Butt kicks (down & back)

10 banded OH press

10 banded good mornings

High toe touch (down)

Low toe touch (back)

10 bent over rows

10 banded monster walks

Mobility

Child’s pose 1:00

Skill/Strength

Superset:

Barbell Bent Over Row or Pendlay Row 3-4x6-8

Inverted Row or Ring Row 3-4x12-15

WOD

In 5 minutes:

500m row or 3 laps

AMRAP strict press in remaining time

Rest 5 minutes

In 5 minutes:

500m row or 3 laps

AMRAP dips in remaining time

Rest 5 minutes

In 5 minutes:

500m row or 3 laps

AMRAP pushups in remaining time

Your score is the total AMRAP reps accomplished. 

F:  350m row; light barbell; box or bench dips; box pushups

P1:  95/65; matador dips

P2:  75/55; matador dips

C:  115/75; ring dips; deficit pushups

Stagger start if necessary so everyone has access to a rower and matador.