FRI 6/5/26 WOD

Warm Up - 1:00 bike, easy - 1:00 bike, moderate bike - 1:00 bike, workout pace - 2 rounds:  10 PVC pass-throughs - 10 air squats - 10 alternating reverse lunges - 5 inchworm + push-ups - :30 active hang from the pull-up bar - 1 farmers carry shuttle with light dumbbells – Rope climb:  2 hand over hands - 3 standing foot clamps – 2 climbing foot clamps – 1 rope climb – DB DL:  8 DBL DB deadlifts (light) – 6 DBL DB deadlifts (moderate) – 4 DBL DB deadlifts (wkg wt) -

WOD
6 rope climbs L3-15ft L2-4 AHAP L1-3 hand over hand
6 DB farmers carry shuttles L3-70/50# L2-50/35# L1-25/15#
21 DB deadlifts L3-70/50# L2-50/35# L1-25/15#
21-cal bike
4 rope climbs L2-3 AHAP L1-3 hand over hand
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs L2-1 AHAP L1-3 hand over hand
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

For time

Strength – Power Clean – 2 unbroken reps @ 65% of 1RM – Every :30 – 10 sets

Post WOD - :30 forearm stretch fingers facing forward - :30 forearm stretch fingers facing backward - :30 forearm stretch palms facing up - :30 butterfly stretch - :30 pigeon stretch each side