FRI 3/7/25 - 25.2 will be 5:45pm ONLY!

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace - – Row, ski, or bike. - 2 sets:  5 inchworms - 5 elbow-to-insteps/leg - :15 Samson stretch lunges/leg - :20 plank hold - 2 sets:  :30 sit-ups - 10 calories - 200-meter run – Rest 1:00 between sets. – Use workout choice of machine and variations.

WOD
200-m run L2-same L1-same
40 abmat sit ups L2-30 abmat sit ups L1-20 abmat sit ups
40/32 cals row, bike, or ski L2-35/27 cals L1-20/16 cals
400-m run L2-300m L1-200m
30 sit-ups L2-25 abmat sit ups L1-15 abmat sit ups
30/24 cal row, bike, or ski L2-28/22 cals L1-15/12 cals
800-m run L2-600m L1-400m
20 sit-ups L2-15 abmat sit ups L1-12/10 cals
20/16 cal row, bike, or ski L2-18/12 casl L1-12/10 cals

For time:

Post WOD - 2 sets:  :30 cobra stretch - :30 elbow-to-instep/side