FRI 1/23/26 WOD

Warm Up - 2 sets:  :20 legs only row (maintain shoulders in front of the hips) - :20 legs + lean back with straight arms (shoulders go from 11 o’clock to 1 o’clock) - :20 full stroke (arms finish the stroke before you reset) - 5 inchworms - 10 kip swings – 10 PVC pass throughs – 10 PVC around the world – 10 PVC back presses – Knees to elbows:  10 scap pulls – 8 quick kips – 6 kipping knees to chest – 4 knees to elbows – Test round:  1 set: - 10/8 calorie row - 8 burpees - 8 knees-to-elbows – Use workout variations.

WOD
50/40 cal row L2-45/35 cals L1-35/25 cals
40 burpees L2-35 burpees L1-25 burpees
30 knees-to-elbows

2 rounds for time (18 min Cap)

Post WOD - 2 sets:  1:00 forearm stretch/side - 1:00 foam roll lats/side