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