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Warm Up:
2 sets
200-m run
25-ft bear crawl
50-ft walking lunge
25-ft Spiderman stretch
50-ft broad jumps
25-ft inchworm push-ups
10 kip swings
Skill Work:
For Time:
800m run
WOD:
3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (25/40 lb)
Time Cap: 14 Minutes
Intermediate:
3 rounds for time:
200-m run
20 knees-to-armpits
200-m run
20 DB thrusters (15/25 lb)
Beginner:
3 rounds for time:
200-m run
20 hanging knee raises
200-m run
10 single-arm DB thrusters/arm (10/15 lb)
Movement scaling options:
Run: Distance, C2 bike 400/500 m, row 400/500 m
DB Thrusters: Load, reps, single dumbbell, front squats, push presses
Knees-to-elbows: Knees-to-armpits, knee raises, V-ups, sit-ups
Alternate Workout:
Limited equipment:
3 rounds for time:
200-m run
20 V-ups
200-m run
20 single-arm DB thrusters, 10/arm (35/50 lb)
Cool down:
2 sets:
:30 standing quad stretch/leg
:30 pigeon stretch/leg