Friday, July 17, 2026

PRE: 5 Sets: On the 1:30: 2 Hang Squat Cleans, 1 Push Jerk, 1 Split Jerk *Build up to a heavy complex.

WOD: For time:

-400m Run

-15 Back Squats (135/95)

-30 Dual-DB Bench Presses (50/35)

-400m Run

-30 Back Squats

-15 Dual-DB Bench Presses

POST: Banded Lat/Shoulder Stretch – 1 minute (0:30/side), Pigeon Pose – 1 minute (0:30/side), Samson Stretch – 1 minute (0:30/side), Seated Forward Fold – 1 minute, Thread the Needle – 1 minute (0:30/side)

Donna RahnComment