Saturday, September 19, 2026

PRE: Movement Standards

WOD: Partner Day! For time:

P1: 400m Run / P2: 500m Row

Then, 4 Rounds: -8 Dual DB Power Cleans (50/35) -12 Dual DB Push Press -10/8 Cal Bike

Then, P2: 400m Run / P1: 500m Row

Then, 4 Rounds: -10 Toes-to-Bar -12 Alt DB Hang Snatches -100' Sandbag Bear-Hug Carry

Then, P1: 400m Run / P2: 500m Row

Then, 4 Rounds: -12 Plate Ground-to-Overhead (45/35) -50' Bear Crawl -12/10 Cal Bike

Then, P2: 400m Run / P1: 500m Row

POST: Mobility