
Skill Work:
15:00 of rope climb practice
WOD:
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)
Intended Stimulus: 7:30-12:30
Intermediate:
5 rounds for time:
12/15-cal row
15 front-rack lunges (45/45 lb)
Beginner:
5 rounds for time:
8/10-cal row
10 unweighted lunges
Home Workout:
5 rounds for time:
300-meter run
15 single-dumbbell front-rack lunges
Movement scaling options:
Row; Calories, machine substitution (bike or ski), 200-meter run
Front rack lunges: Load, dumbbell front rack lunges, unweighted lunges
Cool down:
Accumulate:
30 reach-roll-lift
:30 Samson stretch/side