WOD 01122026

Workout of the Day
Jan 11
1 min read

A. (For warm up)

1:00 thoracic box stretch

21 assisted air squats

15 box push ups

9 cal ski

B. (2 rounds)

15 wall balls 20/14lb

15 ring rows

C. (18:00 clock)

Every 2:00:

3 shoulder to overhead (from rack)

0:00-6:00: shoulder press
6:00-12:00: push press
12:00-18:00: push jerk

(Pick load for strength)

D. (3 rounds for time)

50 air squats

9 push jerks 165/115lb

15 Kipping chest to bar pull up

E. Static stretches

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