Wednesday May 27, 2026

Warmup

1:30 Bike/Row or 2 laps

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Lunges (Down)

5 Inchworms + 10 Duck Walks (Back)

10/side Russian KBS

Single Arm OH walk w/ KB (Down & Back, switch arms on way back)

Mobility   

Downward Dog 1:00

Pec Stretch on wall/floor :30/side

Strength/Skill

3 rounds:

Minute 1:  8-12 barbell bent over row

Minute 2:  8-12 dips

Minute 3:  AMRAP single unders

Minute 4:  rest

Your score is the total single under reps accomplished. 

WOD Primer

2 Rounds:

1 lap

10 Double or Single Unders

3 Burpees

WOD

AMRAP 20:

Burpees 5/10/15/20/25/30/etc.

Double Unders 20/40/60/80/100/etc.

For every round completed, you must perform one of the following:  2 laps run, OR 1 lap single KB farmer carry.  You can choose a different option each round, however you wish.

F:  light kb; single unders

P1:  55/35

P2:  35/25

C:  70/45