Skill Work:
3 sets:
6 overhead squats
– Build in load.
WOD:
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row
Intended Stimulus: 6-10 Minutes
Intermediate:
For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row
Beginner:
For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row
Home Workout:
For time:
400-meter run
40 V-ups
40 single-arm dumbbell overhead squats (35/50 lb)
400-meter run
Movement scaling options:
Row: Distance, substitutions
TTB: Reps, knees-to-chest, hanging knee raises, V-ups, lying leg raises
Overhead squats: Load, reps, front squats, single-arm dumbbell overhead squats
Cool down:
Accumulate:
1:00 banded shoulder stretch/side