“If it doesn’t challenge you, it won’t change you.” – Fred Devito
WOD:
For time:
25 strict pull-ups
50 Russian KB swings (53/70 lb)
800-meter run
Intended Stimulus: 8-12 Min
Intermediate:
For time:
15 strict pull-ups
50 Russian KB swings (35/53 lb)
800-meter run
Beginner:
For time:
25 ring rows
25 Russian KB swings (18/26 lb)
400-meter run
Home Workout:
For time:
25 double-dumbbell hang power cleans (35/50 lb)
50 single-dumbbell swings
800-meter run
Movement scaling options:
Strict pull ups: Reps, foot-assisted pull-ups, band-assisted pull-ups, ring rows
Russian KB swings: Load, reps, kettlebell deadlifts
Run: Distance, substitutions
Post-Workout Skill Work:
Accumulate:
30 strict knees-to-elbows