Warm Up:
1 set:
10 leg swings/leg (across the body)
10 leg swings/leg (front to back)
10 alternating Samson stretches
10 alternating scorpion stretches
1 set:
200-m jog
10 reverse lunges
1 set:
200-m run
10 air squats
Specific Warm-Up:
1 round
Partner 1:
100-m row
Partner 2: single-arm overhead hold right
– Switch and repeat.
Partner 1:
100-m row
Partner 2: single-arm overhead hold, left
– Switch and repeat.
Partner 1:
100-m row
Partner 2: KB sumo deadlifts
– Switch and repeat.
Partner 1:
100-m row
Partner 2: KB goblet squats
– Switch and repeat.
WOD:
4 rounds for time:
400-m run
400/500-m row
Intermediate:
Same as Rx
Beginner:
4 rounds for time:
200-m run
200/250-m row
HOME WOD:
4 rounds for time:
400-m run
30 up-downs to a target (6 in)
Movement scaling options:
Run: Distance, run substitutions
Row: Distance, row substitutions
Alternate Workout:
Partner option:
AMRAP 16:
Partner 1: 200-m run
Partner 2: max calories row
Switch
– Score is total calories.
Post-Workout Skill Work:
Accumulate:
50 GHD hip extensions