Wednesday December 10, 2025

Warmup

1:30 bike/row

5 no pushup burpees

5/side split squats

5/side lunge jumps

10 cat/cows

10 banded pull aparts

10/way banded diagonal pull aparts

10 banded overhead press

10 banded good mornings

10 kip swings

3 negative pullups

Mobility

:20 wall hinge stretch

:30/side calf stretch

Skill/Strength

Double Unders

Practice the movement, or establish a max reps PR

WOD

5 rounds:

Burpees 25/20/15/10/5

Double Unders 15/30/45/60/75

Pullups 25/20/15/10/5

F:  ring rows; single unders

P1:  as written

P2:  reduce pullups and burpees to 20/16/12/8/4; reduce DU to 10/20/30/40/50

C:  DU reps 20/40/60/80/100

Then (optional)…

50/40 bike cals for time