THU 7/3/25 WOD - NO 12pm Open Gym - ALL OTHER CLASSES WILL MEET -

Warm Up - Row:  :30 Legs only (arms stay straight) - :30 Legs + pull + pause (2 sec) - :30 slow pace row - :30 moderate pace row - Double unders:  3 sets:  :10 high jump singles - rest :20 - :10 double under attempts - rest :20 - then - 10 inchworm pushups - 5 down dog + up dog - 10 alt Samson stretches - Toes to bar:  10 kips - 5 kips + 3 knees to armpits - 3 kips + 3 toes to bar - 5 toes to bar - Mini round:  3 toes-to-bars - 10 double-unders - :30 rest - 10 double-unders - 5-calorie row sprint – Use workout variations -

WOD

Every 3:00 x 8 rounds:

Odd Min:
15 toes-to-bars L2-15 toes AHAP L1-15 lying toes to bar
45 double-unders L2-20 double under/attempts L1-45 single unders

Even Min:
45 double-unders L2-20 double under/attempts L1-45 single unders
15/12 cal row L2-same L1-10/8 cals

Score:  Slowest time for Odd and Even Minutes (2 scores)

WOD II 

100ft single suitcase carry (right arm)

100ft single suitcase carry (left arm)

-Rest 1 min-

3 sets for time

Post WOD - 1:00 foam roll calf/leg - 1:00 quad roll calf/leg