MON 4/19/26 WOD

Warm Up – 100m run – 10 squats – 10 HOD pushups – 10 Lying toes to bar – 10 pull ups / ring rows – 100m run – Rower:  :30 easy row – Rest :30 - :20 moderate row – Rest :40 - :10 hard row –

WOD
2,000-m row – All Levels

For time (10 min cap)

Warm Up II – Banded:  10 pull aparts – 10 pass throughs – 10 diagonal pull aparts – Empty bar: - 5 shoulder press – 5 push press – 5 push jerks – Build up:  Push jerk – 5-4-3

Strength – Push Jerk – 3-3-2-2-1-1-1 (3 Min per set)

Post WOD - 2:00 recovery walk - :30 pigeon stretch/side - 1:00 child’s pose – 1:00 bar hang