Friday January 31, 2025

“Friends are the family we choose for ourselves.” – Edna Buchanan

Skill Work: 
15:00 of rope climb practice

WOD:
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)

Intended Stimulus: 7:30-12:30

Intermediate: 
5 rounds for time:
12/15-cal row
15 front-rack lunges (45/45 lb)

Beginner:
5 rounds for time:
8/10-cal row
10 unweighted lunges

Home Workout: 
5 rounds for time:
300-meter run
15 single-dumbbell front-rack lunges

Movement scaling options:
Row; Calories, machine substitution (bike or ski), 200-meter run
Front rack lunges: Load, dumbbell front rack lunges, unweighted lunges

Cool down:
Accumulate:
30 reach-roll-lift
:30 Samson stretch/side