Warm Up:
3 x 2:00 rounds of:
100-m jog
directly into an AMRAP of:
20 jumping jacks
10 walking lunges/low step-ups/tall step-ups
5 dive bomber push-ups
– Rest 1:00 between sets.
Mini Round:
1 set:
7 box jump overs
200-m run
5 burpee box jump overs
WOD:
For time:
25 box jump overs (24/30 in)
800-m run
25 burpee box overs (24/30 in)
Intermediate:
For time:
25 box jump overs (20/24 in)
800-m run
25 burpee box overs (20/24 in)
Beginner:
For time:
25 box step-overs (12/20 in)
400-m run
25 burpee stepovers (12/20 in)
HOME WOD:
For time:
25 object jump overs
800-m run
25 burpee object jump overs
Movement scaling options:
Box jump-overs: Reps, box height, step-overs
Run: Distance, substitutions
Burpee box overs: Reps, box height, burpee box step-over
No equipment option:
For time:
100-ft broad jump
800-m run
100-ft burpee broad jump
Post-Workout Skill Work:
5 sets for total time:
Max L-sit hang
– Rest 1:00 between sets.
then…
Max GHD hip extension hold