TUE 7/1/25 WOD -NO 12:00pm Open Gym - NO 4:30pm - All other classes meet -
Warm Up - 2:00 bike, row, or ski - 10 alternating single-leg toe touches - 5 inchworms - 10 air squats - 5 pike push-ups from the floor - 5 up-downs - 10 ring rows or strict pull-ups - 10 walking lunges - 200-meter run - 10 burpees - 10 double-dumbbell front rack walking lunges - 5 pull-to-stands - 200-meter run - 10 double-dumbbell front-rack walking lunge - 1 rope climb –
WOD I
800m Run L2-600m L1-400m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10#
3 rope climbs L2-1 rope climb L1-5 hand over hand
400m Run L2-300m L1-200m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10
3 rope climbs L2-1 rope climb L1-5 hand over hand
200m Run L2-same L1-100m
75ft Double-dumbbell front-rack walking lunge L3-50/35# L2-35/20# L1-25/10#
3 rope climbs L2-1 rope climb L1-5 hand over hand
For time (15 Min Cap)
WOD II
8 Min EMOM - 2 dumbbell overhead squats/arm - Rest 1:00 - 8 Min EMOM - 1 dumbbell Turkish get-up/arm
(Pick a weight that allows you to move well and complete movements in 30 sec or less)
Post WOD - 1:00 couch stretch/leg - 1:00 calf stretch/leg
