Wednesday September 30, 2026

Warmup

1:30 bike/row

10 air squats

10 reverse lunges

10 scapular pushups

10/side upright rows

10 Russian KBS

5/side hang KB snatches

10 kip swings

Mobility

Downward dog :30

Skill/Strength

Work up to a heavy dumbbell snatch

WOD

Partner WOD

AMRAP 25:

150m row

10 DB snatches (alternating r/l)

1 lap run

8 toes to bar

10 box jumps

Partners take turns doing exercises.  One partner works while the other rests.

Choose your own DB weight.

F:  v-ups or situps instead of toes to bar

P1/P2:  as written

C:  50/35 DB; DB box step ups