THU 1/8/26 WOD

Warm Up - :20 easy row - :20 moderate row - :20 hard row - 20 banded good-mornings - :20 easy row - :20 moderate row - :20 hard row - 15 up-downs - :20 easy row - :20 moderate row - :20 hard row - 10 push-ups - 1:00 row at workout pace - 6 step-back/step-up burpees + step over the rower - 6 step-back/jump-up burpees + step over the rower - 6 jump-back/step-up burpees + jump over the rower - 6 jump-back/jump-up burpees + jump over the rower – 10 alt DB deadlift + shrug – 10 hang sumo DB high pull – 10 DB snatches - 6-calorie row - 6 lateral burpees over the rower - 6 alternating dumbbell snatches – Use workout variations.

WOD

30-24-18-12-6 L2-24-18-12-6-3 L1-18-12-9-6-3
Cal row
Lateral burpees over the rower L2-same L1-step over
Alternating DB snatches (35/50 lb) L2-40/25# L1-30/15#

For time (20 min Cap)

Post WOD - 1:00 cat-cows - :30 doorway pec stretch/side