THURSDAY JULY 9, 2026

STRENGTH / FOUNDATION

14:00:

3 BENCH PRESS

12 PULLAPART

WOD

AMRAP 16:00:

12/10 CAL ROW-B.ERG-SKI OR 8/6 ECHO

4 KB SWING 53/35 (RX+ 70/53)

4 HAND RELEASE PUSHUP (RX+ HSPU)

*ADD 4 REPS TO SWINGS AND PUSHUPS EACH ROUND

COOL DOWN