Friday November 11, 2022

“Time you enjoy wasting was not time wasted.” -John Lennon 

Warm Up: 
On a 5:00 clock with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 upward dog or press-up stretches
5 synchronized step-ups (any height)

BENCHMARK WOD: CHAD
For time:
1,000 weighted box step-ups (35/45 lb) (20 in)

Intermediate: 
For time:
1,000 weighted box step-ups (20/30 lb) (20 in)

Beginner:
For time:
500 unweighted box step-ups (20 in)

HOME WOD: 
Equipment: 
For time:
1,000 weighted box step-ups
♀ 35-lb pack, 20-in target
♂ 45-lb pack, 20-in target

Bodyweight: 
For time:
1,000 weighted step-ups

Movement scaling options:
Weighted box step-ups: Reduce loading, reduce height, time-cap reps
Injured: 45:00 max distance row, bike, or ski

Cool down:
1 set:
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side