WOD 09182026

A. (For warm up)

1:00 foam roll lat each side

1:00 PVC front rack stretch (box)

1:00 tricep smash each side (bar)

-then-

2 rounds:

3 tempo front squats (3:9:1) 45/35lb

30 seconds: light ski

B. (6:00 clock)

Every 2:00:

3 tempo front squats (3:3:1)

135/95lb; 185/125lb; 225/155lb

C (12:00 clock)

Every 2:00:

1 front squat

(Pick load for strength)

D “Teams of 3”

(15:00 clock)

0:00-5:00:

3 rounds:

12 team synchronized PVC facing burpees

12/9 cal bike (legs only) (partner 1 first round)

5:00-10:00:

2 rounds:

15 team synchronized PVC facing burpees

24/17 cal bike (split any way)

10:00-15:00:

1 round:

18 team synchronized PVC facing burpees

For remainder: max meters ski (split any way)

E. Static stretches