Thursday February 27, 2025

Warmup

300m row

High knees (down & back)

5/way halos

Butt kicks (down & back)

10/side Russian KBS

High toe touch (down)

Low toe touch (back)

10 scapular pushups

Carioca (down & back)

5 inchworms + pushup

Mobility

Pigeon pose :30/side

Child’s pose 1:00

WOD

2000m row, or 1 mile run

Followed by:

9 KB swings

12 pushups

15 air squats

18/14 cals (row/bike/ski or any combination thereof)

10 rounds or 35 minutes

Light KB

F:  box pushups; reduce rounds/time

P1/P2:  as written

C:  1 handstand walk length of turf instead of pushups

If you want to shorten this workout, omit the row/run at the start and just do the 10 rounds.

If you are concerned about being fresh for the Open WOD on Friday, stop after 5 or 6 rounds.