Monday October 23, 2023

“Fulfillment is not born of the dream. Fulfillment is born of the journey.” -Simon Sinek

Warm Up: 
1 set:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold

1 set:
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold

1 set:
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold

Specific Warm-Up:
Rowing Warm-Up

WOD:
5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Home Workout: 
5 sets:
On a 2:00 clock:
Max distance run
– Rest 2:00 between sets.

Movement scaling options:
Row: Distance, substitutions

Post-Workout Skill Work: 
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)