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A. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
*Hamstring Stretch
B. Weightlifting:
Pendlay Row – 15min to heavy triple
*reminder: no bouncing off the floor, no assistance from trunk
C. WOD:
5 Rounds for time:
10 SDHP (95/65)
10 sit ups
RX+ = 115/85, GHD sit ups
D. Post-WOD Recovery:
Crossover Recovery Row, 10 reps, 6 sec negative
Crossover Recovery Reverse Fly, 10 reps, 6 sec negative
Crossover Recovery Pull Down, 10 reps, 6 sec negative
*Foam roll hamstrings/ cobra stretch
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