Saturday November 11, 2023

“Nature has given us all the pieces required to achieve exceptional wellness and health, but has left it to us to put these pieces together.”—Diane McLaren

Warm Up: 
On a 5:00 clock with a partner:
10 synchronized high knees in place
5 leg swings/ leg
10 synchronized walking lunges
5 upward dog or press-up stretches
5 synchronized step-ups (any height)

PARTNER WOD: PARTNER CHAD 1000x
For time with a partner:
1000 rucksack step-ups (35/45 lb) (20 in)
– Both partners work at the same time.

Intermediate: 
For time with a partner:
1000 rucksack step-ups (20/30 lb)
– Both partners work at the same time.
– Athlete’s choice of step-up height.

Beginner:
For time with a partner:
1,000 unweighted step-ups
– Both partners work at the same time.
– Athlete’s choice of step-up height.

Home Workout: 
Same as Rx

Movement scaling options:
Box step ups: Reduce loading, reduce height, and time cap reps
Injured: 45:00 max distance row, bike, or ski

Cool down :
1 set:
2:00 foam roll quads
1:00 foam roll calf/side
1:00 figure-4 glute foam roll/side