WOD:
6 rounds for time:
200-m run
12 box jump-overs (24/30 in)
Intended stimulus: 10-15 minutes
Intermediate:
6 rounds for time:
200-m run
12 box jump-overs (20/24 in)
Beginner:
4 rounds for time:
200-m run
8 box step-overs (12/20 in)
Home Workout:
6 rounds for time:
200-m run
12 object jump-overs
Movement scaling options:
Run: Distance, machine substitutions
Box jump overs: Reps, height, box step-overs
Cool down:
2 sets:
:30 foam roll calf/leg
:30 lacrosse ball roll/foot