TUE 11/5/24 WOD

Warm Up - 3 sets:  :30 Samson stretch lunge/side - 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:  :30 row | chest and torso upright. - :30 row | hold the end of the stroke for :01. - :30 row | return the arms before the knees bend - :30 | speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  150-meter row, moderate pace - 1:00 rest

WOD
300-meter row L2-250m L1-200m

– Rest 1:00 between sets

10 Rounds for total time

Strength – 3 Squat Cleans + 1 Jerk - 6 sets ( 3 min per set)

Post WOD - 1:30 saddle stretch - 1:30 child’s pose stretch