WOD:
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
20-16-12-8-4
Toes-to-bars
Intermediate:
For time:
20/25-16/20-12/15-8/10-4/5
Calorie row
10-8-6-4-2
Toes-to-bars
Beginner:
For time:
15-12-9-6-3
Calorie row
10-8-6-4-2
Hanging knee raises
Home Workout:
For time:
25-20-15-10-5:
Up-downs to a target (6/6 in)
V-ups
Movement scaling options:
Row: Calories, substitutions
Toes to bar:Reps, knees-to-chest, tuck-ups, AbMat sit-ups
Post-Workout Skill Work:
4 sets:
Front-rack carry (100 ft)
– Rest 1:00 between sets.