Wednesday July 1, 2026

Warmup

1:30 bike/row

5/way halos

10/side lateral raises

10 Cossack squats

10/side RDL

10 goblet squats

10 plank pull throughs

Mobility

Banded hamstring stretch 1:00/side

Skill/Strength

Deadlift

Work up to something 10%-20% heavier than your heaviest working weight for the WOD.

In between sets, practice double unders.

WOD

In 4 minutes:

Double Unders 45/30/15

Deadlifts 9/6/3

AMRAP bike cals

3 rounds.  Rest 4 minutes between rounds. 

Your score is the total cals accomplished MINUS the difference between your best round and your worst round.  Example:  you got 40 the 1st round, 30 the 2nd round and 20 the 3rd round.  Your score is 70 (90 total cals minus 20 for the difference between 1st round 40 and 3rd round 20. 

F:  KB SDHP; lateral hops over the barbell 30/20/10

P1:  185/125

P1.5:  155/105

P2:  135/95

C:  225/155 or more