Warm Up:
1 set:
10 scorpions
10 hip crossovers
10 squat-to-stands
2 sets:
10 PVC pass-throughs
10 slow PVC muscle snatches
10 PVC overhead lunges
5 elbow instep to hamstring stretch/leg
200-m run
Specific Warm-Up:
2-3 sets:
5-8 overhead squats (building)
WOD:
5 x 2:00 rounds for reps:
400-m run
Max rep overhead squats (65/95 lb)
Intermediate:
5 x 2:00 rounds for reps:
300-m run
Max rep overhead squats (55/75 lb)
Beginner:
5 x 2:00 rounds reps:
200-m run
Max rep overhead squats (35/45 lb)
Movement scaling options:
Run: Distance, substitute with a bike, row, or ski
Overhead Squats: Load, DB options, overhead lunges, front squats
Alternate Workout:
5 x 2:00 rounds for reps:
20 box jumps (20 in)
75 single-unders
Max rep DB overhead squats (35/50 lb)
Post-Workout Skill Work:
Accumulate:
10 DB Turkish get-ups / arm
Increase weight as needed.
Shoulder Recovery:
3 sets:
10 Cuban presses (PVC)
:20 doorway pec stretch/side