TUE 2/24/26 WOD

Warm Up  - 15 pulls on the rower (easy pace) - 10 alternating Spiderman stretches - 15 pulls on the rower (18-20 strokes per minute pace) - 20 alternating mountain climbers - 15 pulls on the rower (22-24 strokes per minute pace) - 10 Kang squats - 15 pulls on the rower (26-30+ strokes per minute pace - 20 air squats – Empty bar:  5 reps ¼ back squats – 5 reps ½ back squats – 5 back squats – Build up:  Back Squat – 5-5-5 – Practice round:  10-calorie row - 5 back squats

WOD
75/60 cal row L2-60/45 cals L1-30/21 cals
21 back squats L3-185/125# L2-135/95# L1-55/35#
75/60 cal row L2-60/45 cals L1-30/21 cals
15 back squats L3-185/125# L2-135/95# L1-55/35#
75/60 cal row L2-60/45 cals L1-30/21 cals
9 back squats L3-185/125# L2-135/95# L1-55/35#

For time

Post WOD - 1:00 foam roll quad/leg - 1:00 foam roll lats/arm