Thursday, July 9, 2026

WOD

1) Backsquat

5 x 5 ascending

2) 4 RFT

Shuttle Rx1 5, Rx2 4, Rx3 3

10 Front squats Rx1 135/95, Rx2 115/75, Rx3 95/65

3) 4RFT

Bike Erg 1,000/900m

12 Deadlift Rx1 275/185, Rx2 245/165, Rx3 205/135