WED 10/15/25 WOD

Warm Up - 3 sets:  10 alternating Samson stretch lunges - 10 PVC overhead squats (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) - 1 set:  2 x :30 row | Chest and torso upright. - 2 x :30 row | Hold the end of the stroke for :01. - 2 x :30 row | Return the arms before the knees bend. - 2 x :30 | Speed up the cadence, but still extend the arms before the knees bend. - 2 sets:  150-meter row, holding a pace of 1:45-2:30/500 meters - 1:00 rest

WOD I
2,000-meter row L2-1800m L1-1600m
-Rest 10 min-
1:00 max-calorie bike – All levels –

WOD II

21-15-9
Knees-to-elbows L2-Knees AHAP L1-Lying T2B
Overhead squats L3-135/95# L2-95/65# L1-

For time

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side