THU 2/12/26 WOD

Warm Up - 2 rounds:  1:00 row - 12 alternating lying hip crossovers - 8 strict hanging knee raises - 6 pendulum (front to back) lunges/side – 1 set:  10 box step ups – 10 box step-overs – 8 box step overs (light load) – 6 box step overs (working weight) –

WOD
On a 3:00 clock:
500/400m row L2-400/300m row L1-300/200m row
Max double-DB box step-overs L3-50/35# 20/20” L2-40/25# 16/16” L1-30/15# 12/12”
– Rest 3:00 between sets.

4 sets for max reps

WOD II
:30 Russian twists (You pick the weight)
:30 rest

4 sets for total reps
Post WOD – 1:00 couch stretch / side