Friday July 5, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

Butt kicks (down & back)

High toe touch (down)

Low toe touch (back)

Carioca (down & back)

Lunges (down)

5 inchworms + 10 duck walks (back)

Mobility

Downward dog :30

Skill/Strength

For time:

1 lap KB farmer carry

25 air squats

1 lap KB farmer carry

25 air squats

1 lap KB farmer carry

Modify the air squats to something more challenging by doing 15 light barbell or DB thrusters, or by doing 20 alternating pistols.

Do not drop the KBs; set them down on the black mats if necessary.

WOD

1 mile run, followed by:

100 cal row

100 cal bike

100 pushups

25 minutes to finish or accumulate as many reps/cals as possible.  The run must be done first and unbroken, but otherwise you may partition as desired. 

F:  reduce distance/reps

P1:  deficit pushups (45/25)

P2:  regular pushups

C:  ring pushups