MON 5/13/24 WOD

Warm Up - 2 sets:  10 reps or :30 of each movement: - Samson stretch lunge - PVC overhead squat (weight in heels) - Strict sit-ups (minimal arm movement) - Good mornings (neutral spine) - Strict pull-ups (full range of motion) - 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 band. - 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 - Rest 1:00 –

WOD
2,000-meter row L2-1500m row L1-1000m row (10 min cap)

For Time

Strength – Bench Press – 5-4-3-3-3-3-3+ (2:30 per set)

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