TUE 6/24/25 WOD

Warm Up - 1 set:  Partner 1 | 1:00 row - Partner 2 | Alternating Spiderman stretches – Switch after partner 1 finishes the row. - Partner 1 | 1:00 row - Partner 2 | 5 elbow-to-insteps/leg –Switch after partner 1 finishes the row - 2 sets per partner: - :10 row, moderate - :10 row, fast - :10 row, sprint – Partners take turns working through sets. – One partner rests while the other works - 2 sets:  7/5 calorie row – Both partners complete 2 sets with only one working at a time. – Non-rowing partner must hold a plank for their partner to row.

Partner WOD
300/225 calorie row L2-250/200 cal row L1-200/150 cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition. 

For time

Post WOD - 20 band pull-aparts - 10 banded pass-throughs - 10 banded high pulls - 1 set:  1:00 standing pike stretch (legs narrow) - 1:00 standing pike stretch (legs wide) - 1:00 foam roll upper back