THU 11/13/25 WOD

Warm Up - 3 sets:  200-meter run - Pike bear crawl - 10/8 calorie Echo bike - Crab walk – Bear crawl and crab walk are 25 ft each – Bike warmup: 4 sets - 10 sec bike – 20 sec rest (increase intensity with each set) – Pullups:  5 scap pulls – 10 quick kips – 5 lever downs – 5 kipping pull ups –

WOD

Part 1
Every 2:00 x 5 sets:
0:30 max-cal Echo bike

Total Calories

-Rest until the clock hits 12:00, and then -

Part 2
5 rounds for time of:
200-m run L2-same L1-100m
10 pull-ups L2-jumping pullups L1-ring rows

For time

Post WOD - 1:00 up dog to downward dog