TUE 9/16/25 WOD

Warm Up - 2 sets:  20 jumping jacks - 10 double-dumbbell deadlifts - 50-foot single-arm dumbbell overhead carry/arm - 10 double-dumbbell bent-over rows - 10 single-dumbbell goblet squats – Rower:  15 strokes (legs only) – 15 strokes (legs + lean) – 15 strokes (full stroke) – 30 sec row - 1 set:  10/6 calorie row – 2 reps 50-foot double-dumbbell farmers carry (working weight) – 25 feet out and 25 feet back

WOD – 20 Min AMRAP
20/16 cal row L2-18/14 cal row L1-12/8 cal row
50ft. Farmers carry L3-50/35# L2-40/25# L1-30/15#
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

Rounds + reps

 Strength – Back Squat – 5-5-5-5-5

Post WOD - 2 sets:  :30 double-forearm stretch - 1:00 seated pike stretch