Thursday April 17, 2025

Warmup

300m row

10/side half kneeling overhead press

10/side half kneeling pallof press

5/side single arm front rack DB lunge

10 plank pull throughs

20 calf raises

Mobility

Banded shoulder distraction :30/side

Banded knight stretch :30/side

WOD

Row 200/400/600/800/1000

Shoulder to Overhead 5/10/15/20/25

Front Rack Lunges 4/8/12/16/20

Double Unders 20/40/60/80/100

35 minutes to finish or make as much progress as possible

F:  reduce rounds/time; single unders; unweighted or KB lunges

P1:  95/65

P2:  75/55; DU reps 10/20/30/40/50

C:  115/75