MON 10/23/23 WOD

Warm Up - 5 ring rows - 10 knee push-ups - 15 air squats - :15 hollow hold - :15 superman hold - 5 strict pull-ups or chin-ups - 10 push-ups - 15 air squats - :15 hollow hold - :15 superman hold - 5 strict chest-to-bar pull-ups - 10 strict ring dips - 15 air squats - :15 hollow hold - :15 superman hold – 4 sets:  :35 row - :30 rest –

WOD
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets –

 - 5 sets for total distance -

Post WOD
3 sets:
20 GHD sit-ups L2-ghd to parallel L1-straight leg abmat sit ups
20 good mornings L3-45/35# L2-35/25# L1-25/15#

Cooldown: 1:30 couch stretch/leg