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) 30 leg sweeps 30 running high knees 30 running butt kicks 30 jumping jacks B. (8:00 cap) 300m run 300/250m row 300/250m ski 300m run C. “Teams of 4” (8:00 clock) 0:00-2:00: 20 team sy
A. (For warm up) 20 high knees 20 butt kicks 20 high knee grab 20 bent over glute 1:00 wall sit squat 1:00 PVC front rack (bar) 10 single arm front rack turnover behind neck each side -then- 2 rounds:
A. (For warm up) 1:00 pigeon (box) each side 1:00 glute smash (foam roller) 1:00 bicep/ chest stretch 1:00 ankle flexion (box) each side -then- 2 rounds: 10 box step up 20” 8 box push ups 6/4 cal bike
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