June 5, 2026
Daily Session — June 5, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Air Squats 10 Push-Ups 10 Sit-Ups 10 Inchworms Then: 10 Wall Ball Shots (light) 5 Toes-to-Bar or Knee Raises 5 Dumbbell Thrusters (light) 3 Burpee Box Step-Ups
Start easy on the row — this is a long WOD ahead. Practice the movements with light weight to prep your shoulders and core.
Full Send
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) Time Cap: 18:00 ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 30/24 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Step-Ups (20/20 in) Time Cap: 18:00
This is a grinder — pace yourself early and save energy for the final burpee box jump overs. Break wall balls into sets of 10-15 and keep a steady rhythm on the row.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) :30 Doorway Chest Stretch (each side) :30 Overhead Shoulder Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Circles
Your shoulders and hips took a beating today — spend extra time on the couch stretch and chest opening. Don't skip the wrist circles.
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