FRI 11/28/25 WOD - All regular classes will meet -

Warm Up – 6 sets:  :10 hard row - :50 easy row - 2 rounds:  10 Samson stretch lunges - 10 up-downs - 10 goose steps - 10 scap pull-ups – Pullups:  5 scap pulls – 5 kips – 4 lever downs – 3 kipping pullups - 2 rounds:  150-meter row, holding the athlete’s target pace - 2 burpee pull-ups – Use workout variations

WOD
2,000m row L2-1500m row L1-1000m row
50 burpee pull-ups L2-50 burpee jumping pullups L1-35 burpee ring rows
– Place the pull-up bar 6 in above your reach when your arms are extended overhead

For time (20 min Cap)

Post WOD - :30 standing pec stretch - :30 single-leg seated forward fold/leg