WOD:
3 rounds for time:
800-m run
20 pull-ups
60 air squats
Intended Stimulus: 16-24 Minutes
Intermediate:
3 rounds for time:
800-m run
15 pull-ups
45 air squats
Beginner:
3 rounds for time:
400-m run
10 banded strict pull-ups
20 air squats
Home Workout:
3 rounds for time:
800-meter run
20 double-dumbbell bent-over rows (35/50 lb)
60 air squats
Movement scaling options:
Run: Distance, substitutions
Pull up: Reps, banded strict pull-ups, ring rows
Air squat: Reps, squats to a target
Cool down:
1 set:
200-meter cooldown walk
:45 foam roll quadricep/leg
:45 foam roll glute-med/side