WOD:
5 rounds for time:
15 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.
Intended stimulus: 8-13 Min
Intermediate:
5 rounds for time:
15 hanging leg raises
15 box jumps (16/20 in)
Beginner:
5 rounds for time:
:10 bar hang (foot-assisted if needed)
10 lying toes-to-bar
10 box jumps (8/12 in)
Home Workout:
5 rounds for time:
15 V-ups
20 tuck jumps
Movement scaling options:
Toes to bars: Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, sit-ups
Box jumps: Reps, box height, in-place jumps, step-ups
Post-Workout Skill Work:
3 sets:
15 GHD hip extensions
:30 rest
– Pause for 1 second at the top of each GHD hip extension.
– Add load to increase the difficulty and reduce reps to decrease the difficulty.