Thursday July 2, 2026

Warmup

2 laps or 200m row

10 speed skaters

20 mountain climbers

10 plank shoulder taps

10 scapular pushups

5 inchworms + pushup

5/side half kneeling rock backs

Mobility

Downward dog :30

Skill/Strength

Rowling

WOD

5 laps sandbag or slamball carry

50/40 ski cals

75 pushups

75 box jumps

100/80 cals row or bike

100 situps

35 minutes to finish or accumulate as many reps/cals as possible.  In any order and partitioned as desired. 

At 7:00/14:00/21:00/28:00 run 3 laps

F:  reduce distance/reps

P1:  deficit pushups (45/25)

P2:  regular pushups

C:  45 strict HSPU instead of pushups; 75 GHD situps; add 5 rope climbs

C+:  add 10 ring muscle ups; 40 minute time cap

Modify C by doing a different HSPU variation, and/or by doing bar muscle ups, and/or by reducing reps.