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 ROM)
Strict ring dips (full ROM)
Specific Warm-Up:
Rowing Warm-Up
WOD:
For time:
2,000-m row
Intended Stimulus: 7-10 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
Max distance row in 8:00
HOME WOD:
AMRAP 7:
Max-distance run
– Option 1: Perform on a track where distance can be accurately measured.
– Option 2: Perform this workout on an uphill course as much as possible
– Option 3: Perform this workout on a treadmill and set the incline to 0.7. Run AFAP as long as possible.
Movement scaling options:
Row: Distance, 4,000-m bike substitution
Post-Workout Skill Work:
3 sets:
Max unbroken strict ring-dips
1:00 plank hold