THU 1/18/24 WOD

Warm Up - 1 set:  1 Min row (slow) - :30 alternating hamstring scoops - :30 bar hang - :45 row (moderate) - :20 singles - :30 calf stretch/leg - :30 row (hard) - :20 double unders – 5 down dog / up dog – 250m row (increase effort every 50m) –

WOD – 20 Min AMRAP
500m Row / 1200m Bike L2-same L1-250m row / 600m bike
25 double-unders L2-:15 DUs L1-25 singles
500m Row / 1200m Bike L2-same L1-250m row / 600m bike
50 double-unders L2-:30 DUs L1-50 singles
500m Row / 1200m Bike L2-same L1-250m row / 600m bike
75 double-unders L2-:45 DUs L1-75 singles
500m Row / 1200m Bike L2-same L1-250m row / 600m bike
100 double-unders L2-1:00 DUs L1-100 singles
etc…

– Add 25 double-unders/singles to each round – or – add :15 of DUs to each round -
– 100 m of rowing = 1 rep -

Skill Work - 4 sets:  :20 strict sit-ups - :10 rest - :20 flutter kicks - :10 rest

Post WOD - 1:00 foam roll calf/leg