THU 11/16/23 WOD

Warm Up - 2 sets:  10 alternating spiderman stretches - 10 alternating toy soldiers - 10 alternating plank reach-throughs - 10 alternating single-leg V-ups - 2 sets:  :40 air squats – Rest :20 - :40 burpees – Rest :20 – Rower -  2 sets:  :20 fast pull + slow return - 2 sets:  :20 upright torso - 2 sets:  :20 level hands – Test:  1 set:  250-m row (target 1 min or less)

WOD
Row 250 m L2-same L1-200m
– Rest 1:00
Row 500 m L2-same L1-400m
– Rest 2:00
Row 1,000 m L2-800m L1-600m
– Rest 4:00
Row 500 m L2-same L1-400m
– Rest 2:00
Row 250 m L2-same L1-200m

For Time

Post WOD - 2 sets:  :30 lat roll/side - :30 quad roll/side - :30 hamstring roll/side - :30 upper back roll/side