Warm Up:
2 sets:
10 Samson stretch lunges
10 PVC overhead squat (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)
WOD:
For time:
3,000-m row
Intended Stimulus: 9:30-15:00
Intermediate:
For time:
2,000-m row
Beginner:
AMRAP 12:
Max meters on the rower
Home Workout:
Same as Rx
Movement scaling options:
Row: Distance, substitutions
Post-Workout Skill Work:
2 sets:
1:00 plank hold
50 Russian twists