THU 2/20/25 WOD

Warm Up - 10 alternating Spiderman stretches - 10 alternating hamstring scoop stretches - 20 banded side steps, right - 20 banded side steps, left - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - A skips - B skips - C skips - High knees - Butt kicks – Karaoke - Skipping (forward/back/height/length) - Shuttle runs - 1 set:  10 ring rows - 10 kettlebell deadlifts - 5 ring rows (more challenging) - 5 single-arm Russian kettlebell swings/arm - 2 sets:  5 strict pull-ups - 10 Russian kettlebell swings - 100-meter jog
WOD
25 strict pull-ups L2-10 strict pull ups L1-25 ring rows
50 Russian KB swings L3-70/55# L2-55/35# L1-25/15#
800-meter run L2-600m L1-400m

For time (12 Min Cap)

Strength - Clean Complex - 1 clean grip deadlift - 1 clean pull - 1 power clean - 1 front squat – 7 sets (2:30 each set)

Post WOD - 1:00 foam roll quads- 1:00 foam roll upper back - 1:00 foam roll calves