Wednesday June 17, 2026

Warmup

2 laps or 1:30 bike/row

Quad pulls (down)

Knee pulls (back)

10 mountain climbers

High knees (down & back)

10 alt. V-ups

Butt kicks (down & back)

10 lunges

High toe touch (down)

Low toe touch (back)

Mobility

Downward dog :30

WOD

EMOM:

0-2:  1-2 laps

2-4:  40-75 double unders

4-6:  20-35 situps

6-8:  AMRAP cals

8-10:  rest

4 rounds.  Your score is the total cals accomplished. 

You may bike and row interchangeably as desired. 

On the run, DU, and situps, shoot for a number within the suggested range you think you can sustain for all 4 rounds. 

F:  50-100 single unders

P2:  hit the lower part of the suggested range for all 4 rounds

P1:  hit the higher part of the suggested range for all 4 rounds

C:  20/16 ski cals instead of situps