WOD:
For time:
400-m run
15 box jump-overs (24/30 in)
30 pull-ups
800-m run
30 pull-ups
15 box jump-overs (24/30 in)
400-m run
Intended Stimulus: 11-15 Minutes
Intermediate:
For time:
400-m run
15 box jump-overs (20/24 in)
20 pull-ups
800-m run
20 pull-ups
15 box jump-overs (20/24 in)
400-m run
Beginner:
For time:
200-m run
10 box step-overs (12/20 in)
15 banded pull-ups
400-m run
15 banded pull-ups
10 box step-overs (12/20 in)
200-m run
Home Workout:
For time:
400-meter run
15 object jump-overs (knee height)
30 alternating renegade rows (35/50 lb)
800-meter run
30 alternating renegade rows
15 object jump-overs (knee height)
400-meter run
Movement scaling options:
Run: Distance, substitutions
Box jump overs: Height, reps, box step-overs, box step-ups
Pull ups: Reps, banded pull-ups, ring rows
Post-Workout Skill Work:
Accumulate:
50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible