BENCHARK WOD, NED: 7 rounds for time of:
11 back squats
1,000-m row
– Use bodyweight for the back squats.
Intermediate: 7 rounds for time of:
11 back squats
800-m row
– Use 3/4 bodyweight for the back squats.
Beginner: 5 rounds for time of:
11 back squats (35/45 lb)
400-m row
Home Workout:
7 rounds for time of:
11 dumbbell front squats (35/50 lb)
800-meter run
– Use two dumbbells.
Cool down:
1 set:
1:00 frog stretch
1:00 couch stretch/leg