WOD:
Every 3:00 for 7 rounds:
200-m run
12 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
Intermediate:
Every 3:00 for 7 rounds:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.
Beginner:
Every 3:00 for 7 rounds:
200-m run
8 box step-overs (12/12 in)
Home Workout:
Same as Rx’d
– If no box is available, substitute 12 double-dumbbell walking lunges.
Movement scaling options:
Run: Distance, substitutions
DB box step overs: Load, box height, unweighted step-ups, walking lunges
Post-Workout Skill Work:
Accumulate:
25 strict pull-ups
– Advanced athletes add load.