WOD:
For time:
80-cal row
70 sit-ups
60 KB swings (35/53 lb)
50 KB goblet-hold lunges
40 burpees
30-cal row
Intended stimulus: 23-28 minutes
Intermediate: For time:
70 cal row
60 sit-ups
50 KB swings (35/53 lb)
40 KB goblet-hold lunges
30 burpees
20-cal row
Beginner:
For time:
50-cal row
40 foot-anchored sit-ups
30 KB swings (12/18 lb)
20 KB goblet-hold lunges
10 burpees
10 cal row
Home Workout:
For time:
800-meter run
70 sit-ups
60 dumbbell swings (35/50 lb)
50 dumbbell goblet-hold lunges
40 burpees
400-meter run
– Use a single dumbbell.
Cool down:
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch