TUE 7/8/25 WOD

Warm Up - 20 jumping jacks - 10 sit-ups - 1:00 plank hold - 1:00 bike, row, or ski - 20 jumping jacks - 10 GHD sit-ups to parallel - :30 jump rope - 10 hand-release push-ups from the knees - 1:00 bike, row, or ski - 20 jumping jacks - 10 GHD sit-ups - :30 jump rope - 10 hand-release push-ups - 1:00 bike, row, or ski -

WOD I - 15 Min AMRAP
10 hand-release push-ups L2-same L1-from knees
20 GHD sit-ups L2-15 partial ROM L1-Abmat situps
30 double-unders L2-15 double unders L1-30 singles

Rounds + Reps

WOD II

200-meter run L2-same L1-100m
400-meter run L2-300m L1-200m
800-meter run L2-600m L1-400m
100-meter sprint L2-same L1-same
– Rest 1:00 between each distance.

Total Time

Post WOD - 1:00 pec stretch - 1:00 calf stretch/leg