MON 5/5/25 WOD

Warm Up - 1 set:  1:00 row (easy pace) - 10 scorpion stretches (slow) - 10 table tops (slow) - :20 sit and reach (middle) - :20 sit and reach (left leg) - :20 sit and reach (right leg) - :45 row (easy pace) - 10 hanging knee raises - 10 alternating reverse lunges - :30 row (moderate pace) - 5 up-downs - 5 knees-to-armpits -5 up-downs - :30 row (workout pace) - 5 knees to elbows - 5 toes to bar -

WOD
25/20-20/16-15/12-10/8-5/4 L2-same L1-15-12-9-6-3
Calorie row
20-16-12-8-4 L2-16-12-8-4-2 L1-10-8-6-4-2
Toes-to-bars L2-Knees to elbows L1-Lying T2B

For time (10 Min Cap)

Strength - Clean and Jerk - 3 (50%) -2 (55%) -1 (60%) -3 (55%) -2 (60%) -1 (65%) -3 (60%) -2 (65%) -1 (70%)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch