Wednesday August 5, 2026

Warmup

2 laps or 1:30 bike/row

Knee pulls (down)

Quad pulls (back)

5 no pushup burpees

High knees (down & back)

10 air squats

Butt kicks (down & back)

5 squat jumps

High toe touch (down)

Low toe touch (back)

5 inchworms

Mobility

Hamstring rack stretch :30/side

Skill/Strength

Warm up to something heavier than your working weight for the deadlift in the WOD

WOD

5 rounds:

2 laps

12 burpees

6 deadlifts

12 box jumps

Rest 2 minutes between rounds.

Modify the run by doing 15/12 bike cals.

F:  12 KB SDHP instead of deadlifts

P1:  225/155

P1.5:  185/125

P2:  155/105

C:  255/175 or more