Warm Up:
EMOM 8:
Min. 1 | 1:00 slow row
Min. 2 | :30 squat-to-stands
Min. 3 | 1:00 fast row
Min. 4 | :30 air squats
Skill Work:
EMOM 7:
2 front squats
– From the floor.
WOD:
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (135/205 lb)
Intermediate:
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (105/155 lb)
Beginner:
AMRAP 12:
Row 1,500/1,750-m
Max rep front squats (65/95 lb)
HOME WOD:
Equipment:
AMRAP 12:
Run 2,000-m
Max-rep DB front squats
Bodyweight:
AMRAP 12:
Run 2,000-m
Max-rep weighted squats
Movement scaling options:
Row: Distance, bike, or ski substitutions
Front squat: Load, DB options, front rack lunges
No rower option:
AMRAP 12:
2,000-m run
Max rep front squats (135/205 lb)
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg