THU 3/27/25 WOD

Warm Up - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 5 step back lunges/leg - 5 single-leg toe touches/leg - 5 push-ups to downward dog - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 10 box step-ups - 10 up-downs - :30 bike (easy pace) - :20 bike (moderate pace) - :10 bike (fast pace) - 10 box jumps - 10 burpees – Step down from the box - 3 pull to stands - 5 sec rope hang - 5 rope hanging knee raises - 3 foot lock hold - 3 hanging clamp and pulls - 1 rope climb or skill  every minute (4 min) -

WOD - 18 Min AMRAP
25/20 cal bike L2-20/16 cals L1-16/12 cals
15 box jumps L3-24/20” L2-20/16” L1-16/12”
3 rope climbs L2-1 rope climb L1-4 pull to stands
– Step down from the box.

Total rounds + reps

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