Warm Up:
On a 6 Minute Clock:
5 Wall Squats
5 KB Deadlifts
5 Kip Swings
:30 Couch Stretch / Side
Skill Work:
Build Up to 3-Rep Back Squat
WOD:
For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row
Intermediate:
For Time:
20 Back Squats (155/105#)
40 Toes-to-bars
60/40 Calorie Row
Beginner:
For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/35 Calorie Row
Movement scaling options:
Back Squats: Reduce Loading, Front Squats, DB Options
Toes-to-Bars: Attempts, Knee Raises, Sit-ups
Calorie Row: Reduce Calories
Alternate Workout:
For time:
20 Front Squats (205/135#)
40 Toes-to-bars
60 Sumo Deadlift High Pulls (45/35#)
Cool down:
3 Sets:
30 Seconds Groiner Stretch / Side
30 Seconds Couch Stretch / Side