WOD:
5 rounds for reps of:
AMRAP 5:
900/1,000-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Intermediate:
Same as Rx
Beginner:
5 rounds for reps of:
AMRAP 5:
600/700-m row
Max shuttle runs
– Rest 1:00 between AMRAPs.
– 1 shuttle run is 25 ft down and back.
Home Workout:
5 rounds for reps of:
AMRAP 5:
3 rounds of:
8 burpees
8 single-arm sumo deadlift high pulls (35/50 lb)
Movement scaling options:
Row: Distance, machine substitutions
Shuttle run: No-touch turnaround, max calories on any machine.
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 quad roll calf/leg