Thursday May 7, 2026

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

5 squat jumps

High toe touch (down)

Low toe touch (back)

5-10 strict leg lifts or hanging knee raises

10 kip swings

Mobility

Banded shoulder distraction w/ lunge :30/side

Strength/Skill

Thrusters

Work up to something heavy, or just work on form/mobility. 

WOD

Laps 5/4/3/2/1

Pushups 25/20/15/10/5

Wallballs 30/25/20/15/10

Knees to Elbows 20/16/12/8/4

35 minute time cap

F:  4 rounds (omit the first round); box pushups; air squats; slam balls

P1:  as written

P2:  hanging knee raises; pushups 20/16/12/8/4; wallballs 25/20/15/10/5; knees to elbows 15/12/9/6/3

C:  thrusters (95/65 +/-) 20/16/12/8/4 instead of wallballs