2024-07-24 WoD

WARM
400m run
4 rounds
{
100m row "rolling"
1 inch worm
2 spiderman
20s jump rope
2 burpee box "get over"
}

MAIN

A. 20 min emom
{
min 1: 35 DU
min 2: 10 burpee box get-over
min 3: row for cals: 11*, 11*, 13*, 17
min 4,5: rest
}
* rower took a while turning on

B. 4 rounds, not for time
{
30s max effort ab mat situps (~20reps)
60s foam roll (30s/side)
}