FRI 7/7/23 WOD

Warm Up – 30 sec row (easy pace) – 30 sec alternating Samson stretch – 30 sec ring rows – 30 sec row (moderate pace) – 30 sec push-up to down dog – 30 sec jumping pull-ups – 30 sec row (moderate pace) – 30 sec plank hold – 30 sec pull-ups – 30 sec row (fast pace) – 30 sec push-ups – 30 sec pull-ups – Push Jerk – 5 Jump and land (hands at sides) – 5 Jump and land (hands at shoulders) – 5 Jump, punch and land (arms extended overhead) – 5 Push Jerks w/ PVC – 5 Push jerks from the floor (every 2 min) work to “heavy” weight - 4 Rounds- Movement warm up - 5 pulls on the rower - 4 pull-ups - 3 push jerks (from floor) – 2 Rounds

WOD – 2007 Games Event #1

BENCHMARK

1000m row
- then –
25 pull-ups L2-15 Pull ups L1-10 Jumping pull ups
7 push jerks L3-135/95# L2-115/75# L1-75/55#

5 Rounds for Time

Cooldown – 2 Min banded arm stretch (each arm)