Daily WOD
 | Tue, Jul 1 2025 |  |
 | Sat, Jun 13, 2026 at 9:00am Beach WOD |
 | Happy Birthday: Karis |
| 250701 METCON | 250701 POST-WOD SKILL | 250701 AT-HOME WOD | 250701 OPTIONAL SKILL | 250701 OPTIONAL ACCESSORY |
250701 METCON(Time, Int, Sc) For time: 800-m run Double-DB front-rack walking lunge (75 ft) (35/50 lb) 3 rope climbs (15/15 ft) 400-m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs 200-m run Double-DB front-rack walking lunge (75 ft) 3 rope climbs Rx2: (20/35 lb); (12/12 ft) Rx3: 600-m run; (40 ft) (10/15 lb); 3 pull-to-stands; 200-m run; 100-m run Intended Stimulus: -11:00-15:00. -Start at a sub-maximal pace and speed up as run distances decrease. -800-meter run in under 5:00; 400-meter run in under 2:30; 200-meter run in under 1:15. -Moderately heavy lunges in 1-2 sets. -Rope climbs in under 1:00. -Complementary movement functions; expect the lunges to increase the difficulty of the run, and the dumbbell rack to impact the rope climbs.
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