Wednesday July 2, 2025

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:

30 deadlifts

10 box jumps

AMRAP double unders

3 rounds.  Rest 4 minutes between rounds.  Your score is the total DU reps accomplished. 

Deadlift reps decrease by 10 in each subsequent round (30/20/10).

Box jump reps increase by 10 in each subsequent round (10/20/30).

F:  KB SDHP; single unders

P1:  155/105 (30), 185/125 (20), 225/155 (10)

P1.5:  135/95, 155/105, 185/125

P2:  115/75, 135/95, 155/105; 15 box jumps

C:  185/125, 225/155, 255/175; box jump overs

Then (optional)…

Air Squats

Situps

5/10/15/20/25