Wednesday February 11, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10 dead bugs

10 bird dogs

20 forward/backward line hops

20 lateral line hops

Mobility

:30 downward dog

Skill/Strength

Double Unders

Take a few minutes to practice

WOD Primer

2 rounds:

5 wallballs

20 double or single unders

WOD

In 3 minutes:

15 wallballs

45 double unders

AMRAP cal row or bike in remaining time

6 rounds.  Rest 3 minutes between rounds.  Your score is the total cals accomplished.

F:  air squats; 60 single unders

P1:  as written
P2:  25 double unders

C:  20 wallballs OR heavy wallball