Specific Warm-Up:
EMOM 3:
Min. 1 | 12 sit-ups
Min. 2 | 10 box jumps
Min. 3 | 7 chest-to-bar pull-ups
WOD:
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
Intended Stimulus: 9-15 Minutes
Intermediate:
5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups
Beginner:
5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows
Home Workout:
5 rounds for time of:
20 sit-ups
15 jumps to or over an object (20/24 in)
10 double-dumbbell hang power cleans (35/50 lb)
Movement scaling options:
Sit ups: Reps, foot-anchored sit-ups, alternating plank shoulder taps
Chest to bar pull ups: Reps, chin-over bar pull-ups, ring rows
Box jump: Box height, reps, box step-ups
Post-Workout Skill Work:
Accumulate:
10-30 GHD hip extensions
– Hold the top and bottom of each rep for :01.