WOD:
For time with a partner:
4,000/5,000-m row
1,600-m bear hug carry (50/90 lb)
– Switch as needed on both movements.
Intended Stimulus: 30-40 Minutes
Intermediate:
For time with a partner:
3,000/4,000-m row
1200-m bear hug carry (30/50 lb)
– Switch as needed on both movements.
Beginner:
For time with a partner:
1,500/2,000-m row
800-m bear hug carry (10/20 lb)
– Switch as needed on both movements.
Home Workout:
For time with a partner:
5,000-m run
1,600-m bear hug carry
– Switch as needed on both movements.
Movement scaling options:
Row: Distance, machine substitution
Bear hug carry: Load, object
Cool down:
2 sets:
10 kip swings
1:00 foream stretch
1:00 couch stretch/leg