Specific Warm-Up:
3-5 sets:
5 shoulder-to-overheads
– Rest 1:00 between sets.
– Build to workout load.
WOD:
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)
Intended Stimulus: 10-15 Minutes
Intermediate:
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (75/115 lb)
Beginner:
4 rounds for time:
200/250-m row
10 shoulder-to-overheads (35/45 lb)
Home Workout:
4 rounds for time:
400-meter run
7 dumbbell shoulder presses (35/50 lb)
8 dumbbell shoulder-to-overheads
– Use two dumbbells.
Movement scaling options:
Row: Distance, machine substitutions
Shoulder to overheads; Load, dumbbell shoulder-to-overheads
Cool down:
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg