Wednesday May 14, 2025

Warmup

3 rounds:

1st round run/2nd round ski, row or bike/3rd round ski, row or bike (not the same as the 2nd round)

4/side gorilla rows

5 situps

5 wallballs

Mobility

Wall hinge stretch :30

WOD

In 5 minutes:

1 lap carry

2 laps run

AMRAP in remaining time

5 rounds.  Rest 4 minutes between rounds.  Your score is the total AMRAP reps accomplished. 

The carry is either sandbag, heavy slamball, or double KB/DB – or any combination thereof (for example, you can do 3 rounds of sandbag and 2 rounds of KB).  Choose your own KB weight. 

The AMRAP shall consist of one round of each of the following, which may be performed in any order:

Wallballs

Bike Cals

Row Cals

Ski Cals

Situps

F:  reduce rounds and/or volume

P1/P2:  as written

C:  heavy wallball; toes to bar instead of situps