FRI 1/17/25 WOD

Warm Up - 2:00 row or bike, easy - :20 Samson stretch/leg - 10 alternating plank shoulder taps - 10 wall-facing squats (knees track toes) - 10 unweighted box step-ups - 2:00 row or bike, moderate - 10 reverse lunges - 5 scap pull-ups - 10 wall-facing squats (chest up, heels down) - 10 box step-ups, light dumbbells - 2:00 row or bike, fast - 5 inchworm + push-ups - 5 kip swings - 10 wall-facing squats (depth) - 10 box step-ups, workout weight – Mini round:  10 air squats - 5 toes-to-bars - 4 dumbbell step-ups – Use workout variations.

WOD
100 air squats L2-75 reps L1-40 reps
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises
50 DB step-ups L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
25 toes-to-bars L2-15 T2B L1-15 hanging knee raises
100 air squats L2-75 reps L1-40 reps
– Use two dumbbells; carry any way.

For Time

Post WOD - 3 sets:  :30 saddle stretch - :30 downward dog stretch