Warm Up:
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 unweighted good mornings
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 inchworm + push-ups
1 set:
:20 easy row
:20 moderate row
:20 hard row
10 walking lunges
Specific Warm-Up:
2 rounds:
10 box jump-overs
5-calorie row
WOD:
For time:
100-calorie row
100 box jump-overs (20/24 in)
1,000-m run
Intended Stimulus: 11-16 Minutes
Intermediate:
For time:
75-calorie row
75 box jump-overs (20/24 in)
800-m run
Beginner:
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run
Home Workout:
For time:
1,000-meter run
100 box or object jump-overs (20/24 in)
1,000-meter run
Movement scaling options:
Row: Calories, substitutions
Box jump over: Reps, height, box step-up
Run: Distance, substitutions
Post-Workout Skill Work:
For time:
60-calorie row
50 box step overs (20/24 in)
800-m run