WOD 01072026

Workout of the Day
Jan 6
1 min read

A. (For warm up)

50’ bent over glute

50’ high knees

50’ butt kicks

25 thoracic extensions (wall or post)

25 dbell upright row each side 25/15lb

25 dbell neutral upright row each side

B. (6:00 clock)

0:00-2:00:

10 hang snatch pulls 95/65lb

10 hanging kips

2:00-4:00:

15 hang power snatch

10 kipping pull ups

4:00-6:00:

20 overhead squats

10 strict pull ups

C. “Partner”

(As many rounds as possible in 30:00)

10 synchro bar muscle ups

20 hang snatches 135/95lb (split any way)

300m partner run

40 cal bike (split any way)

D. Static stretches

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