01.13.2026

Strength
Back squat
4 reps @ 65-70%
3 reps @ 75-80%
2 reps @ 80-85%
1 rep @ 90%



WOD
"Smooth"
For Time
Row 20/16 cals
100 feet suitcase carry each side
Row 20/16 cals 
200 feet farmer carry
Row 20/16 cals
100 feet overhead carry each side or challenge yourself to OH Carry with dual DBs
*pick loads that are challenging- heavy some would say