FRI 3/22/24 WOD

Warm Up - 1:00 row, bike, ski, or run - 10 scorpion stretch (slow) - 10 table tops (slow) - 1:00 row, bike, ski, or run - 10 good mornings + hop - 10 leg swings/leg

WOD I – Row, bike, ski, or run.

1:40 on / :20 off – 3 rounds for distance
– Rest 2:00.
1:40 on / :20 off – 3 rounds for distance

WOD II
60 walking lunges L2-same L1-40 reps
40 double-unders L2-20 DUs L1- 40 singles
20 GHD sit-ups L2-Med ball sit ups L1-lying toes to bar

3 rounds for time (15 Min Cap)

Strength – 8 Min EMOM - Use this session to work on barbell cycling
3 touch-and-go power cleans

Post WOD - 2 rounds:  1:00 calf roll/side - 1:00 quad smash/side