Sunday April 24, 2022

“Highlight what you do poorly and more importantly, particularly well.” -Anonymous

Warm Up: 
8 sets:
:20 max-distance row
:10 Rest

Specific Warm-Up:
2 sets:
5 overhead squats (building)

BENCHMARK WOD:
On a 32:00 clock:

From 0:00-18:00:
For load: Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time: Row 1,700/2,000 m

Intermediate: 
Same as Rx

Beginner:
On a 32:00 Clock:

From 0:00-18:00:
For load: Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time: Row 1,000/1,300 m

Movement scaling options: 
Overhead squats: Load, range of motion, reps, front squats
Row: Distance, time cap

Partner option:
On a 32:00 clock:

From 0:00-18:00:
For load: Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:
For time: Row 2,500/3,000 m

-Athletes switch every 250 m.
-While one partner is working, the other is resting.

Cool down: 
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side