THU 7/13/23 WOD

Warm Up – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec inchworm + pushups – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec superman hold – 20 sec easy row – 20 sec moderate – 20 sec fast – 20 sec hollow hold – 200m row – 5 abmat sit ups (legs bent) – 5 abmat sit ups (straighten legs) – 5 GHD sit ups to (parallel) – 5 full range motion GHD sit ups -  25m front carry (with light object) – 25m front carry (add weight) – Mini Round:  P1-200m row / P2-200m row – P1-50m front carry / P2-50m front carry – P1-5 GHD Sit ups / P2-5 GHD sit ups –

Partner WOD
1,000-m row L2-1000m row L1-800m row
400-m weighted front carry L3-100/70# L2-70/50# L1-50/35#
100 GHD sit-ups L2-100 GHD to parallel L-100 abmat sit ups
400-m weighted front carry L3-100/70# L2-70/50# L1-50/35#
1,000-m row L2-1000m row L1-800m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.

For Time
Post WOD - 1 Min roller (upper back) – 1 Min roller (lower back left) – 1 Min roller (lower back right)