THU 5/14/26 WOD

Warm Up - 1 set:  :20 bike, easy - :20 bike, moderate - 10 PVC good mornings - :20 bike, moderate - :20 bike, hard - 10 PVC pass-throughs - :20 bike, moderate - :20 bike, hard - 10 V-ups – 10 scap pulls – 8 kip swings – 8 sumo deadlift shrugs – 3 kip swings + 3 knees to armpits – 6 sumo deadlift high pulls – 4 knees to elbows – 4 sumo deadlift high pulls  - WOD prep:  :20 Echo bike - 7 sumo deadlift high pulls - 5 knees-to-elbows

WOD
30/22 calorie bike L2-20/15 cals L1-15/10 cals
20 sumo deadlift high pulls L3-95/65# L2-75/55# L1-45/35#
15 knees-to-elbows L2-knees AHAP L1-knees to 90

5 Rounds for time (30 min Cap)

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side