Warm Up:
3 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)
Specific Warm-Up:
2 rounds:
150-meter row, holding a pace of 1:45-2:30/500 meters
Rest 1:00
WOD:
For time:
2,000-m row
Intended Stimulus: 10 min or less
Intermediate:
Same as Rx’d
Beginner:
For time:
1,600-m row
Home Workout:
For time:
2,000-meter run
Movement scaling options:
Row: Distance, substitutions
Post-Workout Skill Work:
2 sets:
1:00 plank hold
50 Russian twists