Tuesday July 8, 2025
Warmup
2 laps or 1:30 bike/row
Quad pulls (down)
Knee pulls (back)
5 no push-up burpees
High knees (down)
Butt kicks (back)
10 mountain climbers
High toe touch (down)
Low to touch (back)
40 line hops (20 forward/back; 20 side/side)
Mobility
Thread the needle :30/side
Hamstring rack stretch :30/side
Skill/Strength
Turkish Get-up
Spend some time practicing the movement, working up to a moderate (but safe) weight.
WOD
Laps 1/2/3/4/5
Burpees 5/10/15/20/25
Double Unders 20/40/60/80/100
Modify the run by rowing 150m for each lap.
F: reduce reps; single unders
P1: as written
P2: DU reps 10/20/30/40/50
C: devil’s press 3/6/9/12/15 instead of burpees