Warm Up:
1 set:
10 pulls on the rower
5 elbow-to-instep/leg
10 good mornings (empty barbell)
Warm-Up:
3 sets, with a partner:
10 pulls on the rower
5 deadlifts
10 double-unders
– Rest long enough between sets to add load to the barbell.
– Build to workout load.
BENCHMARK WOD: OPEN 24.2
AMRAP 20:
300-meter row
10 deadlift (125/185 lb)
50 double-unders
Intermediate:
AMRAP 20:
300-meter row
10 deadlift (95/135 lb)
50 single-unders
Beginner:
AMRAP 20:
30 strokes on the rower
10 deadlift (55/75 lb)
50 single-unders or jumping jacks
*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Movement scaling options:
Row: Distance, bike, SkiErg, run.
Deadlift: Load, kettlebell deadlift, good morning (unloaded).
Double-under: Reps, 1:00 of attempts, 50 single-unders.
Cool down:
1 set:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg