MON 2/17/25 WOD

Warm Up - 2 sets:  10 alternating Samson stretch lunges - 10 PVC overhead squats (weight in heels) - 10 strict sit-ups (minimal arm movement) - 10 good mornings (neutral spine) - 10 strict pull-ups (full range of motion) - 10 strict ring dips (full range of motion) - 1 set:  2 x :30 row | Chest and torso upright. - 2 x :30 row | Hold the end of the stroke for :01. - 2 x :30 row | Return the arms before the knees bend. - 2 x :30 | Speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  150-meter row, holding a pace of 1:45-2:30/500 meters - 1:00 rest

WOD

2000m Row L2-1500m row L1-1000m row

For Time (10 Min Cap)

Strength – Back Squat – 5-5-5-5-5-5-5 (3 min per set)

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side