Thursday 07/23/26

Warm-Up 3 rounds:

30 seconds of jumping jacks

8 scapular pull-ups

10 alternating Cossack squats

Skill

Rotate through four stations for 3 minutes each.

Station 1: Rope Pull with KB at the end

Station 2: Ring Rows

Station 3: Alt Box-assisted pistol squat

Station 4: Inchworms

Supporting Accessory Work 2 rounds:

10 slow ring-row

10 Jackknives

12 banded straight-arm pulldowns

WOD EMOM - 4 Rounds

Minute 1: 12 ring rows

Minute 2: 10–14 alternating DB Snatch Squats

Minute 3: 30 seconds of battle ropes

Minute 4: 30-second plank