WOD 01262023
A. Dynamic Stretches
B. “Teams of 3”
(For time)
10,000m row
(1 person works; 2 people rest)
(Switch every 25 pulls)
C. Static stretches
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See AllA. (For warm up) 2 rounds: 30 second PVC front rack stretch (box) 20 box step ups 20” 10 wrist rocker each side 2 rounds: 30 second bike 20 ring rows 10 hang muscle cleans 45/35lb B. (6:00 clock) Ever
A. (For warm up) 20 assisted close stance air squats 2:00 assisted air squat hold 30 second chest/ shoulder stretch each side 30 walking lunges 400m row (light damper) 40 second wall facing handstand
A. (For warm up) 50’ leg sweeps 50’ running high knees 50’ running butt kicks 50’ Carioca -then- 2 rounds: 10 ice skaters with pause 15 tib raises with pause 20 second single leg wall sit each side B.
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