MON 11/20/23 WOD

Warm Up - :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 row (moderate pace) - 10 knee push-ups - :30 active bar hang - :30 row (fast pace) - 10 single-arm DB shoulder presses/arm - 10 scap pull-ups - :30 row (sprint pace) - :30 single-arm DB overhead hold/arm - 10 scap pull-ups – Rowing efficiency:  Set 1:  15 pulls on the rower (easy pace / sit tall / notice cal/hr) - Set 2:  15 pulls on the rower:  18-20 stroke pace per minute (notice cal/hr – should be lower number) - Set 3:  15 pulls at a 22-24 strokes /min pace (same effort as previous but faster stroke rate) -  Set 4:  15 pulls at 26-30+ strokes per minute pace (faster stroke rate – cal/hr should be bigger) – Push up:  3 push ups (pause at top) – rest :15 – 3 push ups (pause at top) – rest :15 – 3 pushups at your pace –

WOD I

Start with a 100m row

100 push-ups L2-80 pushups L1-60 pushups (worm or knee)
For Time

WOD II

Accumulate 30 strict pull ups L2-banded strict L1-30 ring rows (increase difficulty so you can get no more than 5 at a time)

For Time

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side