Friday July 24, 2026

Warmup

2 laps or 1:30 bike/row

Knee pull (down)

Quad pull (back)

10/side Russian KBS

Side shuffle (down & back)

10/side bent over row

High knees (down)

Butt kicks (back)

10 kip swings

Mobility

Thread the needle :30/side

Pigeon pose :30/side

WOD

Helen

3 rounds:

400m run (3 laps)

21 KB swings (55/35)

12 pullups

Modify the run by rowing 450m

F:  light KB; 15 ring rows

C:  70/45 KB or DB snatches; chest to bar pullups

Skill/Strength (optional)

Strict Press 3x8

Then…

100 situps (or 40/32 ski cals) for time