WOD:
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)
Intended Stimulus: 8-12 Minutes
Intermediate:
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)
Beginner:
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)
Home Workout:
2 rounds for time:
200-meter run
21 single-dumbbell goblet squats (35/50 lb)
200-meter run
15 double-dumbbell front squats
200-meter run
9 single-dumbbell overhead squats
– Switch arms as desired on the overhead squats.
Movement scaling options:
Back squats: Load, reps
Front squats: Load, reps, dumbbell front squats, dumbbell goblet squats
Overhead squats: Load, reps, overhead lunges, single-dumbbell overhead lunges
Row: Distance, run substitutions
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot