June 5, 2026
Daily Session — June 5, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 10 Push-Ups 10 Dumbbell Deadlifts (light) 5 Dumbbell Snatches (each arm, light) Then: 10 Wall Ball Shots (light) 5 Box Step-Ups (each leg) 3 Practice Burpee Box Jump Overs (or step-ups)
Take your time with the movement prep — this WOD will redline you quickly so get loose first
Redline
For Time: 30 Wall Balls (20/14 lb) 20 Dumbbell Snatches (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 30 Wall Balls (20/14 lb) ---SCALED--- For Time: 30 Wall Balls (14/10 lb) 20 Dumbbell Snatches (35/25 lb) 10 Burpee Step-Ups (20/20 in) 20 Dumbbell Snatches (35/25 lb) 30 Wall Balls (14/10 lb)
This is a true redline effort — pace yourself on the first round of wall balls and snatches, then empty the tank on the way back. Break wall balls into sets of 10 when you need to.
Cool-Down
2:00 Easy Walk or Light Row Then: 1:00 Standing Forward Fold 1:00 Doorway Chest Stretch (each side) 1:00 90/90 Hip Stretch (each side) :30 Overhead Reach and Side Bend (each side) 1:00 Child's Pose
Focus on deep breathing — your heart rate was maxed during that workout so let it come down gradually
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