THU 4/16/26 WOD

Warm Up – 3 sets:  :45 row - :45 alternating elbow-to-instep - :45 wall-facing squat reps – Rest :15 between movements – Row:  2 sets:  :15 slow row – 5 goblet squats (light) - :15 moderate effort row – 5 goblet squats (add) - :15 hard row – 5 goblet squats (wkg wt) - L-sits:  :15 seated alternating leg raises - :10 seated leg lift hold - :10 tuck hold - :10 bent knee hold - :10 L-sit hold –

WOD – 14 Min AMRAP
500/400m Row L2-400/300m Row L1-300/200m Row
15 KB goblet squats L3-55/35# L2-45/25#
:30 L-sit hold L2-:20 tuck L-sit hold L1-:15 tuck hold

Rounds + reps

Strength – Back Squat – 3-3-3-3-3-3 (3 Min per set)

Post WOD - 1:00 Samson stretch/side - 1:00 child’s pose