Wednesday June 4, 2025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

5 no pushup burpee

Butt kicks (down & back)

10 mountain climbers

Knee pulls (down)

Quad pulls (back)

10 downward dog toe taps

Lunge (down)

3 air squats + broad jump (back)

10 scapular pullup

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

WOD

In 5 minutes:

3 laps (400m) run or 500m row

12 pullups

12 box jumps

AMRAP burpees in remaining time

6 rounds.  No mandatory rest between rounds (round 2 begins at 5:00).

F:  4 rounds; 2 laps; ring rows; step ups

P1:  chest to bar

P2:  regular pullups

C:  6 bar muscle ups; box jump overs