Friday July 17, 2026

Warmup

2 laps

5 burpees

10 air squats

10 bird dogs

10 scapular pushups

10 scapular pullups

Mobility

Wall hinge stretch :30

WOD

Partner WOD

Sgt. Colton Levi Derr

Run 800m (6 laps), followed by:

100 wallballs

100 pullups

100 situps

100 pushups

100 burpees

One partner works while the other rests.  Switch as desired.  After the run (which must be done to completion, by both partners) the work may be done in any order and partitioned as desired. 

Modify by reducing reps. 

Then (optional)…

1 mile run or ruck