WOD:
For time:
1,600-m run
1,000-m row
1,600-m run
Intended Stimulus: 18-25 Min
Intermediate:
Same as Rx
Beginner:
For time:
1,000-m run
750-m row
1,000-m run
Home Workout:
For time:
1,600-meter run
120 alternating box step-ups (20/24 inches)
1,600-meter run
Movement scaling options:
Run: Distance, substitutions
Row: Distance, substitutions
Cool down:
1 set:
1:00 foam roll calves
1:00 standing calf stretch/leg