WED 6/5/24 WOD

Warm Up – 200m run -  AMRAP 6:  :20 jumping jacks - 10 sumo stance good mornings - 10 alternating scorpion stretches - 10 air squats – Rower: 15 pulls (easy pace) –Rest 30 sec – 15 pulls (moderate pace) – Rest 30 sec – 15 pulls (max effort) – 1 Min rest – 15 pulls (you choose pace) –

WOD
1,000/800m row – Rest 4:00 – L2-800/600m L1-600/500m
750/600m row – Rest 3:00 – L2-600/400m L1-500/300m
500/400m row – Rest 2:00 – L2-400/300m L1-400/200m
250/200m row L2-same L1-250/150m

For Time

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch