WED 1/14/26 WOD

Warm Up - 2 rounds:  1:00 row, bike, etc. - 12 step-ups - 6 alternating Cossack squats - 3 broad jumps, easy - Every 1:30 for 4 sets:  6 alternating single-leg broad jumps
– Land on two feet – Pistols:  6 narrow stance squats – 3 narrow stance squats – 6 assisted single leg squats (rings/rig) - 6 alt. toe nail spot single leg squats – 6 heel hook single leg squats – 6 single leg squats – Practice round:  6 calories - 6 single-leg squats - 6 calories - 12 step-ups – Use workout variations –

WOD
25/20 calories L2-22/17 L1-18/13
30 single-leg squats L2-hook behind the heel L1-30 reverse lunges
25/20 calories L2-22/17 L1-18/13
90 step-ups L3-24/20” L2-20/16” L1-16/12”
– Complete the calories on any machine.

2 rounds for time (25 Min Cap)

Post WOD – 20 alternating spider man twists