Warm Up:
PVC Switch Warm-Up Game
PARTNER WOD:
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Intermediate:
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Beginner:
AMRAP 20 with a partner:
200-m run
30 KB sumo deadlift high pulls (18/26 lb)
200-m single-KB carry
– Partners run together and break up the other two movements as needed.
Home Workout:
AMRAP 20:
400-meter run
50 single-arm dumbbell sumo deadlift high pulls (35/50 lb)
400-meter single-dumbbell carry
– Partners run together and break up the other two movements as needed.
Movement scaling options:
Ruun: Distance, substitutions
KB sumo deadlift high pulls: Load, reps, kettlebell deadlifts
KB carry: Load, distance, step-ups to a low box
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot