TUE 11/19/24 WOD

Warm Up - 2 sets:  :20 of each movement: - Samson stretch lunges - 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 | Maintain an upright torso. - 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:  5 burpees over the rower - 150/200-meter row - 1:00 rest

WOD

Every 2 Min
15 burpees over the rower L2-10 L1-8
Max-calorie row
– Rest 2:00 between rounds –

6 rounds for total calories

Strength – Power Snatch – 3-3-3-3-3-3-3 (Every minute)

Post WOD - :30 figure-4 stretch/side - :30 standing calf stretch/side