THU 1/15/26 WOD

Warm Up – 2:00 bike, row, ski - 10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 single-leg toe touches/leg - 20 alternating reverse lunges - 10 Kang squats - 20 walking lunge steps – Deadlift:  10 reps light weight (touch and go) – 9 reps add weight (reset at the bottom) – 8 reps add weight (hand release reset at the bottom) – Practice:  2 sets: 5 deadlift – 100ft farmers carry – rest 1 min –

Strength WOD

- Every 4:00 -
8 hand-release deadlifts (quick reset at the bottom)
200ft Farmers carry (must be unbroken)

Build to your heaviest load for each movement

6 sets

Post WOD – 1:00 lying figure 4 stretch/side