Friday, March 18th, 2022

Coach led warm up

Crossover Symmetry – Iron Scap

Then,

2 sets of:

:30 Legs only row (work on power through extension of legs)

:30 Arms only row (work on proper reach and power finishing pull)

10 Hollow to Superman

10 Jumping rope pull up

WOD

For Time:

1200/900 m Row

80 Weighted GHD or Situps (GHD 20/14, Sit up 50/30)

10 Rope Climbs (mod: 2x foothold pullup, or 2x from floor)

*Break up how you want

(18 min cap)

Post time to Wodify and Whiteboard

Recovery

Accumulate:

1:00 Pigeon Stretch / ea. Side

1:00 Lats Foam Roll / ea. Side