WOD 01062026

A. (For warm up)

1:00 lying squat hold (against wall)

15 glute bridge with 3 second pause

45 second max: calf raises

15 banded glute kick back each side

30 second chest/ shoulder stretch each side

15/10 cal bike

B. (6:00 clock)

0:00-2:00:

15 back squats 135/95lb (from rack)

2:00-4:00:

20 back rack calf raise (from rack)

4:00-6:00:

25 Patrick step up each side

C. (For strength/ technique)

Back squat

5-5-3-3-1-1

D. (9:00 clock)

21 thrusters 95/65lb

10 box jump step down 24/20”

15 thrusters

20 box jump step down

9 thrusters

30 box jump step down

For remainder: max box step up

E. Static stretches