WOD:
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
Intended stimulus: 12-18 Minutes
Intermediate:
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
Beginner:
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run
Home Workout:
For time:
400-meter run
30 V-ups
400-meter run
10 wall walks
400-meter run
30 V-ups
400-meter run
Movement scaling options:
Run: Distance, substitutions
Toes to bar: Reps, knees-to-chests, hanging knee raises, lying leg raises
Wall walks: Reps, range-of-motion, inchworm + push-ups, inchworms + push-ups from the knees
Post-Workout Skill Work:
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.