FRI 12/19/25 WOD

Warm Up - 3 sets:  200-meter row - 10 inchworms to downward dog - 5 air squats with a :02 pause at the bottom - 5 up-downs - 10 reverse lunges – Rower:  10 strokes (legs only) – 10 strokes (legs + pull + pause) – 10 strokes (no pause) – 100m (max effort) – Box jump overs:  3 box jump overs (low box) – 3 box jump overs (med box) – 3 box jump overs (workout height) –

WOD I
500/400m Row L2-400/300m L1-300/200m
21 burpees L2-same L1-12 burpees
15 box jump-overs L3-30/24” L2-24/20” L1-16/12”

3 rounds for time (15 Min Cap)

WOD II

Tabata Style

20 sec max squats

-Rest 10 sec-

20 sec max HOD pushups

-Rest 10 sec-

20 sec max Abmat situps

-Rest 10 sec-

8 rounds for total reps

Post WOD - 1:00 couch stretch/side – 1:00 banded shoulder stretch/side