Warm Up:
3 sets:
Every 3:00:
Run 200-m
Row 200/250-m
-rest the time remaining in the 3:00 window.
Specific Warm-Up:
Chest to bar pull-up review
WOD:
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
Intermediate:
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
50 chest-to-bar pull-ups
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
Beginner:
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint
From 5:00-10:00:
75 ring rows
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
600/750-m row
– Score is total combined work time.
Movement scaling options:
Run: 600-m run, substitute for a machine.
Chest to bar pull-ups: Volume, pull-ups, ring row.
Burpees to target: Volume, burpees, straight arm burpees.
Row: 600/750-m row, substitute for a machine.
No running options:
Run substitutions: 800/1,000-m row, 800/1,000-m ski, 1,6000/2,000-m C2 bike, 40/50 calorie assault bike
Post-workout Skill Work:
1 set:
200-m overhead plate carry (35/45 lb)
50 v-ups
200-m overhead plate carry