THU 10/30/25 WOD

Warm Up - 6 sets Partner A: Rows to 100 meters. For every meter Partner A rows under or over 100 meters, they must perform 1x that many reps of a sit-up + an air squat.Partner B: As soon as Partner A gets off the rower, Partner B starts on their own 100-meter row – Front squat (from floor):  5 clean deadlifts + shrugs – 5 front squats – 5 hang squat cleans – 5 squat cleans – Build up:  1 squat clean + 4 front squats - 3 sets

WOD – 20 Min AMRAP
500/400m row L2-same L1-250/200m row
30 AbMat sit-ups L2-same L1-20 reps
10 front squats L3-185/125# L2-135/95# L2-65/45#

Rounds + reps

Strength – Shoulder press – 3-3-3-3-3 (2 min per set)

Post WOD - 2 sets:  :30 cobra stretch - :30 foam roll quads