FRI 9/6/24 WOD

Warm Up – Stations:  3 sets:  :30 bike (slow) - :30 Samson stretch lunges - :30 sit-up progression - :30 air squats – Rest :15 between movements – Build up:  3 sets:
:30 bike (increasing paces) – Rest 1:30 between sets – Build in pace to 90-95% effort

WOD I

Every 4:00 for 5 sets:
30/24 cal bike L2-24/17 cal bike L1-15/10 cal bike
– Athletes may use any bike.
– Rest with the remaining time.

WOD II

50 GHD sit ups L2-35 med ball sit ups L1-25 abmat situps

For Time

Post WOD - 2 sets:  :30 cobra stretch - :30 Samson stretch/side - :30 foam roll upper back - :30 foam roll quads/side