WOD 01232026

A. (For warm up)

2:00 foam roll erectors

1:00 barbell quad smash each side

1:00 foam roll lat each side

2:00 lying squat stretch (wall)

-then-

2 rounds:

20 seal jacks

15 air squats

10 cal light row

B. (6:00 cap)

21-15-9

Med ball front squats 20/14lb

(21) Dbell curl 30/20lb

C. “Partner”

(10 rounds)

2:00 clock:

10 front squats 135/95lb (from rack)

200m/150m row

• 30 ab mat sit ups

D. Static stretches