Wednesday June 18, 2025

Warmup

2 laps or 1:30 bike/row

5/way halos

Quad pull (down)

Knee pull (back)

10/side bent over row

High knees (down & back)

5/side hang DB snatch

Butt kicks (down & back)

5 inchworms + pushup

10 scapular pullups

Mobility

Thread the needle :30/side

Pigeon pose :30/side

WOD

1 mile run (or 2k row)

20 DB snatches (alternating)

20 pullups

Rest 4 minutes

800m run (6 laps) (or 1k row)

30 DB snatches

30 pullups

Rest 4 minutes

400m run (3 laps) (or 500m row)

40 DB snatches

40 pullups

Top to bottom or bottom to top, your choice (begin with 1 mile run or begin with 400m run).

Choose your own DB weight (light to moderate).

F:  KB swings instead of DB snatch; ring rows instead of pullups; reduce reps

P1:  as written

P1.5:  reduce pullups reps to 15/25/35

P2:  reduce pullup reps to 10/20/30

C:  sandbag (or slam ball) over the shoulder 10/20/30 instead of DB snatch 

Modify Comp by reducing the sandbag/slam ball reps.