Friday June 5, 2026

Warmup

2 laps or 300m row

High knees (down & back)

10 mountain climbers

Butt kicks (down & back)

10 plank shoulder taps

A-skips (down)

Reverse lunges (back)

5 hand release pushups

High toe touch (down)

Low toe touch (back)

10/side fire hydrants

Carioca (down & back)

10 Scapular pullup

Mobility

Wall hinge stretch :30

Skill/Strength

For time (10 min cap):

500m row

400m run (3 laps)

30/24 ski cals

Stagger start so everyone has access to a ski erg.

Then, spend some time warming up the barbell for the WOD.

WOD

5 rounds:

1 lap

12 pullups

1 lap

9 strict presses

F:  ring rows; light barbell or double DB

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  9 strict pullups; 5 wall climbs instead of presses