WOD:
For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars
Intended stimulus: 10-14 Minutes
Intermediate:
For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars
Beginner:
For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height
Home Workout:
For time:
800-meter run
50 V-ups
400-meter run
25 V-ups
Movement scaling options:
Row: Distance, substitutions
TTB: Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, sit-ups
Post-Workout Skill Work:
3 sets:
10-15 GHD hip or back extensions