Warm Up:
100 Feet of Each Movement:
1) Soldiers Kicks
2) Elbow-to-Instep
3) Hopping Drill
4) 20 Seconds Hopping Drill into 20 Seconds Jog
5) Single-Foot Pull Right
6) Single-Foot Pull Left
Specific Warm-Up:
7 Minutes Workout Movement Prep
Mini Round:
100m Run
100m Row
100m Run
Benchmark WOD:
For Time:
1 Mile Run
2000/1600m Row
1 Mile Run
Time Cap: 27 Minutes
Intermediate:
For Time:
1000m Run
1500/1200m Row
1000m Run
Beginner:
For Time:
1000m Run
1000/800m Row
1000m Run
Partner Option:
1 Mile Run (with partner)
2000/1600m (alternate work and rest with partner)
1 Mile Run (with partner)
Movement scaling options:
Run: Distance, 2x Bike
Row: Distance
Cool down:
3 sets:
30 Seconds Reach, Roll, and Lift
30 Seconds Seated Torso Twist
30 Seconds Frog Stretch