Warm Up:
1 set:
:20 row (easy pace)
– Rest :10
:20 alternating single leg deadlift
– Rest :10
1 set:
:20 row (moderate pace)
– Rest :10
:20 air squat
– Rest :10
1 set:
:20 row (moderate pace)
– Rest :10
:20 front squat (empty barbell)
– Rest :10
1 set:
:20 row (fast pace)
– Rest :10
:20 front squat (empty barbell)
– Rest :10
Specific Warm-Up:
3 sets:
5 front squats
1 legless rope climb
– Rest as needed between sets.
WOD:
3 rounds for time:
400/500-m row
15 front squats (75/115 lb)
1 legless rope climb
Time Cap: 14 Minutes
Intermediate:
3 rounds for time:
400/500-m row
15 front squats (65/95 lb)
1 rope climb
Beginner:
3 rounds for time:
200/250-m row
15 front squats (35/45 lb)
3 pull-to-stands
HOME WOD:
Equipment:
3 rounds for time:
400-m run
15 DB front squats
50-ft handstand walk
Bodyweight:
3 rounds for time:
400-m run
25 jumping squats
50-ft handstand walk
Movement scaling options:
Row: Distance, bike, skierg, run
Front Squat: Load, DB front squat, back squat
Legless rope climb: Legged rope climb, 3 pull-to-stands
Limited equipment:
3 rounds for time:
400/500-m row
15 front squats (75/115 lb)
5 strict pull-ups
Post-Workout Skill Work:
Accumulate:
30 strict weighted pull-ups