WARM
400m run
2min Airdyne
std warmup
MAIN
A. 1 mile run.
6:31 (not bad considering knees have been bugging me and I've not been pushing heart rate to heavily since surgery)
Rest to 15min mark
B. 15 min AMRAP
{
5 Ring Row (sub for pullups)
10 pushup on box (sub for pushup)
15 situps
}
11 rounds + 25 reps
Wednesday, July 1, 2026
2026-07-01 WoD
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