Wednesday 1/28/2026

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Strength 
Back Squat 4x3
Every 2:00 × 4 sets
3 Back Squats @ 75%

WOD
"Thin Blue Line"
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge 50#/35#
Max Rounds
10 Ring Rows
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-

Tuesday 1/27/2026

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WOD
"Soldiers and Sailors"
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
*Score is C&J Weight

Monday 1/26/2026

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Strength 
Deadlift 4x3
Every 2:00 × 4 sets
3 Deadlifts @ 75%

WOD
"Engine Company"
4 Sets For Time:
20 Wall Balls 20#/14#
10 Box Jump Overs 24"/20"
10 Wall Balls 20#/14#
5 Box Jump Overs 24"/20"
-rest 2:00 between sets-