Wednesday September 23, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 air squats

5 squat jumps

10 glute bridges

10 dead bugs

:30 plank

Mobility

5 squat to stands

10 shin switches

Skill/Strength

Paused Front Squat 3-4x3

5 second pause.  Focus on mobility, position, and speed on the ascent. 

WOD

AMRAP 18 or 6 rounds:

Deadlifts 8/8/8/8/8/8

Burpees 4/8/12/16/20/24

Wallballs 5/10/15/20/25/30

F:  light barbell or 12 KB SDHP

P1:  225/155

P1.5:  185/125

P2:  135/95

C:  255/175; burpees over the bar