FRI 10/25/24 WOD

Warm Up - 200-meter jog - AMRAP 4:  5 Kang squats - 10 alternating hamstring scoop stretches - 5 up-downs - 10 alternating Cossack squats – Rower:  15 pulls (easy pace) - 15 pulls  (18-20 strokes-per-minute pace) - 10 good mornings + jump - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (22-24 strokes-per-minute pace) - 10 air squats  15 pulls on the rower (22-24 strokes-per-minute pace) - 10 air squats - 15 pulls on the rower (26-30+ strokes-per-minute pace) - 10 jumping air squats –

WOD
800-m run L2-600m L1-400m
1,000-m row L2-800m L1-500m

3 rounds for time

Post WOD – 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot