Warm Up:
1 set:
:45 inchworm + push-ups
400-m run
Specific Warm-Up:
2 sets:
8-10 back squats (empty bar)
1 set:
15 back squats (light)
10 back squats (workout weight)
– Rest 1:00-1:30 between sets.
BENCHMARK WOD: MANION
7 rounds for time:
400-m run
29 back squats (95/135 lb)
Intermediate:
7 rounds for time:
400-m run
29 back squats (65/95 lb)
Beginner:
5 rounds for time:
200-m run
15 back squats (35/45 lb)
Movement scaling options:
Run: Distance, C2 bike, row, SkiErg, air bike
Back squat: Load, DB squats
Partner option:
7 rounds for time:
400-m run
29 back squats (95/135 lb)
– Run together and split the squats with one person working at a time.
– Advanced pairs may opt to run with a 14/20-lb medicine ball. Athletes run together and pass the ball as needed.
Cool down:
2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg