WOD:
3 rounds for time:
400/500-m row
21 burpees
15 box jump-overs (24/30 in)
Intended stimulus: 11-15 Minutes
Intermediate:
3 rounds for time:
300/400-m row
21 burpees
15 box jump-overs (20/24 in)
Beginner:
3 rounds for time:
200/300-m row
12 burpees
10 box step-overs (20/20 in)
Home Workout:
3 rounds for time:
400-meter run
21 burpees
15 object jump-overs
Movement scaling options:
Row: Distance, machine substitutions, 400-m run, 800/1,000-m C2 bike, 900/1,250-m Echo bike
Burpees:Reps, range of motion, up downs
Box jump overs:Height, reps, step-ups
Post-Workout Skill Work:
Accumulate:
2:00 GHD Superman hold