WED 10/22/25 WOD

Warm Up - 1 set:  10 leg swings/leg - 10 unweighted good mornings - 10 walking reverse lunges - :30 narrow-stance air squats (keep heels down) - 10 lateral leg swings/leg - 10 single-leg toe touches/leg - :30 alternating standing figure-four stretch - :30 air squats - 10 inchworms + 1 push-up/rep - 10 alternating Cossack squats - :30 jumping lunges - :30 air squats – Rower:  20 sec fast pull slow return – 20 sec upright torso – 20 sec workout pace – Bike:  20 sec slow pace – 20 sec medium pace – 20 sec workout pace

WOD I
250m row or 600m bike L2-200m row or 500m bike L1- 150m row or 400m bike
– Rest 1:00 between sets.
– Score the slowest set.

10 sets each for time

WOD II

Bar hang for max time

-Rest 2 min-

2 sets

Longest time is your score

Post WOD - 1:00 alternating scorpion stretch - 1:00 seated straddle stretch (feet wide)