THU 11/6/25 WOD

Warm Up - 3 sets:  2 shuttle runs - 5 kettlebell windmills (Rt/Lt) - 10 bent-over rows (Rt/Lt) - 5 burpees – 5 ring rows – Rower:  10 strokes (legs only) – 10 strokes (legs + pull + pause) – 10 full stokes (no pause) – 10 strokes at workout pace – KB walking lunge:  6 walking lunges steps (no weight) – 6 KB front rack walking lunge steps (Rt/Lt) – 6 KB front rack walking lunge steps (Rt/Lt) with working weight -  

WOD – 20 Min AMRAP

500m row L2-400m row L1-300m row
25ft Single-arm KB front-rack walking lunges, right L3-55/35# L2-35/20# L1-20/10#
25ft Single-arm KB front-rack walking lunges, left
15 ring rows
– Feet positioned directly underneath the initial hanging position of the rings.

Rounds + Reps (Target rounds – 4-6+)

Post WOD - 200-meter walk - 1:00 couch stretch/side - 1:00 banded shoulder stretch/side