THU 1/29/26 WOD

Warm Up - 2 rounds:  250-meter row - 5 dumbbell windmills, left - Single-arm dumbbell overhead carry, left (50 ft) - 5 dumbbell windmills, right - Single-arm dumbbell overhead carry, right (50 ft) - 10 dumbbell goblet good mornings - 10 dumbbell goblet squats – DB snatch:  6 alternating single DB deadlift – 6 alt single DB deadlift + shrug – 6 alt single DB high pulls – 10 alt DB snatches – Build up:  2 rounds:  100-meter row - 8 AbMat sit-ups - 6 alternating dumbbell snatches – Use workout variations.

WOD
500/400m row L2-same L1-350/250m row
40 AbMat sit-ups L2-30 reps L1-20 reps
30 alternating DB snatches L3-50/35# L2-40/25# L1-30/15#

3 rounds for time (18 min Cap)

Strength – Strict Pullups – Max reps per set – 5 sets (2 min per set) – Total reps

Post WOD - 2 sets:  :30 scorpion stretch hold/side - :30 pigeon stretch/leg - :30 cobra stretch