Wednesday September 2, 2026

Warmup

2 laps or 1:30 bike/row

10 speed skaters

10  mountain climbers

10/side Russian KBS

10 Russian twists

10 plank pull throughs

Mobility

Child’s pose 1:00

WOD

EMOM

0-2:  2 lap run or 1 lap KB farmer or sandbag carry

2-4:  15-20 KB SDHP

4-6:  20-30 situps

6-8:  20-25 cal row or bike

8-10:  rest

X4

Start with what you think will be a challenging but repeatable number of reps for each exercise.  The goal is to maintain.  Your score is the sum of your lowest round of each exercise. 

F:  reduce rounds

P1/P2:  as written

C:  8-12 sandbag cleans instead of KB SDHP; GHD situps or ski cals

Adjust your order if necessary for equipment reasons so everyone has access to a sandbag/GHD/ski erg.