HOME WOD
Got Equipment?
For Time:
Run 200 meters
14 Shoulder to Overhead (Bar, Dumbbell, etc.)
14 Bent Over Rows (Have the ability? Scale up to Pull-ups)
Run 400 meters
14 Shoulder to Overhead
14 Bent Over Rows
Run 800 meters
14 Shoulder to Overhead
14 Bent Over Rows
Run 400 meters
14 Shoulder to Overhead
14 Bent Over Rows
Run 200 meters
Don’t want to run? Sub in Jumprope or Russian KB Swings.
No Equipment?
CrossFit Bodyweight Workout Resource
