THU 9/4/25 WOD

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks – Front skip – Back skip – Side skip – Carioca – Row and run:  15 pulls on the rower – 4 jogging shuttle runs – 15 pulls on the rower – 4 jogging shuttle runs – 15 pulls on the rower – 4 shuttle runs – 15 pulls on the rower -

WOD

5 Min AMRAP
1000/900m row L2-900/700m row L1-750/500m row
Max shuttle runs – 1 shuttle run is 25 ft down and back
– Rest 1:00 between AMRAPs.

Total Shuttle runs                                              

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