Thursday June 26, 2025

Warmup

2 rounds:

150m row

10 scapular pushups

:30 plank

Mobility

Wall hinge stretch :30

Skill/Strength

Establish a 6 rep max strict press

WOD

10 rounds:

15 situps

10 pushups

Begin AND end with 1000m row

F:  500m row; box pushups

P1:  as written

P2:  750m row

C:  5 wallclimbs instead of pushups; 10 GHD situps and/or 10/8 ski cals instead of regular situps

Modify C by doing a different HSPU variation (strict, kipping, etc.).

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This week’s workouts will be our mid-year retest of the 2025 BHCF Benchmarks.  Please record both your bench press weight AND time for the WOD.  We will redo the WOD in December to test progress.