WOD 11202025

A. (For warm up)

1:00 standing pigeon (box) each side

1:00 couch stretch each side

45 second lacrosse ball (Supra/infraspinatus) each side

45 second ring row hold

30 second bicep stretch each side

30 second reverse grip dead hang

B. (9:00 cap)

200m row (leg technique)

20 assisted mini butterfly pull up circles

200m row (hinge technique)

15 mini butterfly pull up circles

200m row (technique of choice)

10 butterfly pull ups

C. “Teams of 3”

(As many rounds as possible in 21:00)

200m row

Max unbroken bar muscle ups

(Partner 1 starts first round; team rotates until 21:00)

D. static stretches