Warm Up:
1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kickers
Jog
Run, faster pace
BENCHMARK WOD: JERRY
For time:
1,600-m run
2,000-m row
1,600-m run
Intended Stimulus: 21-27 Minuets
Intermediate:
Same as Rx
Beginner:
For time:
1,200-m run
1,600-m row
1,200-m run
Home Workout:
For time:
200 unweighted step-ups (20 in)
1,600-m run
100 lateral up-downs over an object (12 in)
Movement scaling options:
Row: Distance
Run: Distance, C2 bike
Post-Workout Skill Work:
Every 2:00 x 4 sets:
5 box jumps
– Increase the height of the box with each set.