Thursday January 16, 2025

Warmup

200m row

10 pvc pass throughs

5 no pushup burpees

10 speed skaters

5 no pushup burpees

10 alt. V-ups

5 no pushup burpees

10 scapular pullups

Mobility

Wall hinge stretch :30

WOD

5 rounds:

15 pullups

20/16 bike cals

Directly into

5 rounds:

15 burpees over the rower

20/16 row cals

Rest 1 minute between EXERCISES

40 minute time cap

Can be done in either order (pullups/bike first or burpees/row first) as long as you switch for the second part.

F:  3 rounds; ring rows; regular burpees

P1:  as written

P2:  4 rounds

C:  6 rounds