Warm Up:
1 set:
200-meter run
20 BW box step-ups (20/24 in)
20 single arm DB floor presses (10/side)
1 set:
200-m run
16 BW box step-ups (20/24 in)
16 single arm DB floor presses (8/side)
1 set:
200-m run
12 BW box step-ups (20/24 in)
12 single arm DB floor presses (6/side)
Skill Work:
3 sets:
1:00 max calorie bike
– Rest 1:00 between sets
WOD:
10 rounds for time:
12 box jump overs (20/24 in)
12 hand-release push-ups
Time Cap: 15 Minutes
Intermediate:
10 rounds for time:
9 box jump overs (20/24 in)
9 hand-release push-ups
Beginner:
10 rounds for time:
9 box step overs (16/20 in)
9 hand-release knee push-ups
HOME WOD:
10 rounds for time:
12 object jump overs
12 hand-release push-ups
Movement scaling options:
Box jump overs: Height, plate hops, step-overs
Hand release push ups: Reps, knee push-ups, floor press, DB bench press
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg