WOD:
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks
Intended Stimulus: 15-22 Minutes
Intermediate:
7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks
Beginner:
6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks
Home Workout:
7 rounds for time:
20 alternating double-dumbbell renegade rows (35/50 lb)
20 walking lunges
20 hollow rocks
Movement scaling options:
Rope climb: Height, pull-to-stands
Walking lunges: Reps, reverse lunges, low-box step-ups
Hollow rock: Reps, tuck one or both legs
Post-Workout Skill Work:
Accumulate:
25-75 KB side bends/side
– Use a light load.