Warm Up:
1 set:
10 leg swings/direction
20 alternating shoo the turtles
10 Samson stretch lunge steps
:20 bottom-of-squat hold
Skill Work:
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings
WOD:
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
– Rest 1:00 between AMRAPs.
Intermediate:
Same as Rx
Beginner:
Every 5:00 for 3 rounds:
Run 600 m
Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.
– Rest 2:00 between rounds.
Home Workout:
Every 6:00 for 3 rounds:
Run 800 m
Max DB thrusters (15/25 lb) remaining time.
– Rest 1:00 between rounds.
– Use one DB.
Movement scaling options:
Run: Distance, substitutions
Wall ball shot: Load, target height, medicine-ball squat or throw
Cool down:
1 set:
1:30 couch stretch/leg