Skill Work:
EMOM 5:
:20 double-under practice
WOD:
For time:
30 box jumps (24/30 in)
1,600-m run
10 rope climbs (15/15 ft)
Intended Stimulus: 14-18 minutes
Intermediate:
For time:
30 box jumps (20/24 in)
1,600-m run
10 rope climbs (12/12 ft)
Beginner:
For time:
20 box jumps (12/12 in)
800-m run
10 pull-to-stands
Home Workout:
For time:
Broad jump (100 ft)
1,600-m run
30 alternating double-dumbbell renegade rows (35/50 lb)
Movement scaling options:
Box jumps: Reps, height, step-ups
Run: Distance, substitutions
Rope climbs: Reps, height, pull-to-stands
Cool down:
2 sets:
1:00 foam roll IT band/leg
1:00 lacrosse ball roll/foot