Thursday, January 15, 2026

PRE: Movement Standards

WOD: For time: 2 Rounds:

-500/450m Row

-30 Walking Lunges

-20 Sit-ups

-10 Ring Rows

-500/450m Ski

-30 Box Step-ups

-20 Crunches

-10 Ring Rows

-50/40 Cal Bike

-30 Russian KB Swings (53/35)

-20 V-ups

-10 Ring Rows

POST: 3 Sets: 10 Chainsaw Rows, 20 Banded Chest Pulls, 10 Hollow Rocks