WED 4/1/26 WOD

Warm Up - 200-meter row, easy - 10 hamstring kick-ups/side - 10 alternating straight-leg V-ups/side - 200-meter row, moderate - 10 kettlebell suitcase deadlifts/side - 10 leg lifts over the kettlebell/side - 200-meter row, hard - 10 alternating Samson stretch - 10 lying toes to bar – Row:  10 pulls (legs + pull + pause) – 20 pulls (slow steady pace) – 10 pulls (quick return) – 20 pulls (workout pace) – Toes to bar:  10 scap pulls – 5 kips – 5 knees to waist – 5 knees to chest – 5 toes to bar –

WOD
1,000m row L2-800m row L1-600m row
50 toes-to-bars L2-35 knees AHAP L1-50 hanging knee raises
500m row L2-400m row L1-300m row
25 toes-to-bars L2-20 knees AHAP L1-25 hanging knee raises

For time (15 min cap)

Strength – Deadlift – 5-4-3-2-1-1 (3 min per set)

Post WOD - 1:00 upward dog - 10 alternating scorpion stretches - 1:00 hamstring stretch/side