Thursday April 30, 2026

Warmup

1:30 bike/row

10/side RDL

10/side overhead press

5 goblet squats

5/side thruster

:30 static hang

10 kip swings

Mobility

Banded hamstring stretch 1:00/side

Skill/Strength

Work up to your working weight for the WOD

WOD

5 deadlifts

30 wallballs / ski cals / bike cals/ row cals / toes to bar

5 deadlifts

5 rounds.  Rest 4 minutes between rounds. 

One exercise each round – wallballs, toes to bar, and all 3 ergs – one round of each – in any order. 

F:  8 KB SDHP instead of 5 DL; reduce rounds

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more