Warm Up:
1 set:
100-m run
rest 1:00
100-m run
rest 1:00
50-m run
rest 1:00
50-m run
WOD:
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest
Intended Stimulus: 10:00 or less of total time running.
Intermediate:
Same as Rx
Beginner:
3 rounds for time:
200-m run
:30 rest
100-m run
:30 rest
50-m run
:30 rest
HOME WOD:
3 rounds for time:
300-m run
:30 rest
200-m run
:30 rest
100-m run
:30 rest
Movement scaling options:
Run: Distance
Limited equipment option:
3 rounds for time:
300/350-m row
:30 rest
200/2500-m row
:30 rest
100/150-m row
:30 rest
Post-Workout Skill Work:
3 sets:
25 GHD sit-ups
15 banded side-steps (left)
15 banded side-steps (right)