Thursday July 3, 2025

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

1 mile run, followed by:

5 laps sandbag or slamball carry

50/40 ski cals

100/80 cal row

75/60 cal bike

75 pushups

40 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:  45 strict HSPU instead of pushups; add 5 legless rope climbs and 10 ring muscle ups

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