THU 4/4/24 WOD

Warm Up - 2:00 Row/Bike - 1:00 Samson lunge stretch/leg - 10 alternating single-leg V-ups - :30 Superman hold - 10 alternating plank reach throughs – Knees to elbows:  5 kip swings - 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 3 knees to elbows – WOD prep:  5 knees-to-elbows - 200-meter C2 Bike – Use workout variation –

WOD
25 knees-to-elbows L2-25 knees to armpits L1-15 hanging knee raises
750/600m Row or 1850/1300m Assault bike L2-600/450m Row or 1300/1000m Assault bike L1-450/300m Row or 1000/750m Assault bike

3 rounds for time

Post WOD - 2 sets:  :30 couch stretch/side - :30 doorway pec stretch/side