WOD

WOD WOD, January 11, 2026

coach January 10, 2026

WOD – Sun, Jan 11

Warm Up (Checkmark)

1:00 Bike/Row/Ski

10 Pass Through – Banded

Cossack Squats

10 Hollow Rock/Superman

8 Scap Pull Ups

8/8/8/ Air Squats

8 Sit Ups

6 Pull Ups

6 Air Squats

6 Burpees

Then….1 Primer Round of

4 Air Squats

4 Push Ups

4 Pull Ups

4 Sit Ups

4 Burpees

22 Min AMRAP (AMRAP – Rounds and Reps)

11 Air Squats

11 Push Ups

11 Pull Ups

11 Sit Ups

11 Burpees

**Rest 2 Mins after round 2/4/6/8….