MON 11/10/25 WOD

Warm Up - 1:00 easy row - :30 moderate row - :10 harder row - 10 alternating scorpion stretches - 10 air squats - :10 hollow hold - 5 push-ups to down dog from the knees - 10 air squats - 10 hollow rocks - 5 push-ups to down dog - 10 air squats - :30 plank hold - 1:00 easy row - :20 moderate row - :10 hardest row – 5 up-downs – 5 plank knee tucks – 5 burpees –

WOD

30 burpees L2-25 burpees L1-15 burpees
800m row L2-700m L1-600m
25 burpees L2-20 burpees L1-15 burpees

600m row L2-500m L1-400m

20 burpees L2-15 burpees L1-10 burpees

400m row L2-300m L1-200m

15 burpees L2-10 burpees L1-10 burpees

300m row L2-200m L1-100m

10 burpees L2-10 burpees L1-5 burpees

200m row L2- 100m L1-100m

5 burpees L2- 5 burpees L1-5 burpees

100m row L1-100m row L1-50m

For time (30 Min Cap)

Post WOD - 2 sets:  :30 alternating scorpion stretch - :30 pigeon stretch/leg