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WOD 04022024

A. Dynamic Stretches



B. (For speed/ technique)

300-200-100-100-200-300

Meters rower

Rest 1 minute

(-1:35/1:50 sub)



C. (10 minute cap)

3 rounds:

15 calories ski erg

25 toes to bar



D. (9 minute clock)

Every minute for 3 minutes:

6 shuttle runs (50’)


Every minute for 3 minutes:

5 shuttle runs (50’)


Every minute for 3 minutes:

4 shuttle runs (50’)



E. Static stretches

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