FRI 12/5/25 WOD

Warm Up - 2 sets:  9/7 calorie row - 5 up-downs - 10 alternating Spiderman lunges - 5 inchworms - 10 hollow rocks – Kettlebell swing:  5 KB deadlift – 5 KB swing to eye level – 5 American KB swings (lighter) – 5 KB swings (working weight) – KB goblet lunge:  1 set:  4 reverse lunges, unloaded - 4 kettlebell goblet-hold lunges, light - 6 kettlebell goblet-hold lunges, workout weight - 1 round:  5-calorie row - 5 sit-ups - 5 kettlebell swings - 5 kettlebell goblet-hold lunges - 5 burpees –

WOD

80/65 calorie row L2-65/50 calsL3-40/30 cals
70 sit-ups L2-60 reps L1-50 reps
60 KB swings L3-55/35# L2-45/25# L1-35/15#
50 KB goblet-hold lunges L2-40 reps L1-30 reps
40 burpees L2-30 burpees L1-20 burpees
30/20 cal row L2-20/15 cal row L1-12/10 cal row

For time (28 Min Cap)

Post WOD - 1 set:  1:00 frog stretch - 1:00 seated straddle stretch - 1:00 seated butterfly stretch