WOD
“Home Alone”
4 Rounds for time:
800 meter Run
40 Double unders
10 Front squats (135lbs/95lbs)
Modifications
- 800m run
- If running 800m will consistently take us over 4 minutes, scale to 400m
- If we are unable to run due to injury, bike 1600m and then scale from there
- If the weather is too severe to run, row 700m each round
- Double unders
- 30 second double under test
- Over 20: 40
- 10-17: 20
- Less than 10, 10 attempts.
- If we are still working on singles, use the same guidelines
- Front squats
- Scale the weight to allow us to hold sets of 10 unbroken for at least the first 2 rounds
- If we are unable to keep our elbows off our knees with a bar in our hands, use dumbbells and follow the same loading guidelines in terms of time and feel