WOD:
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Intended Stimulus: 7-13 Minutes
Intermediate:
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Beginner:
2-3-4-5-6 reps for time of:
Partial wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Home Workout:
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Movement scaling options:
Wall walks: Range of motion, inch worm + push-ups, inchworms
Shuttle runs: Reps, 2 calories per shuttle run on any machine
Post-Workout Skill Work:
1 set:
100-m left-arm KB front-rack carry
100-m right-arm KB front-rack carry