Warm Up:
On a 5 Minute Clock:
10 Synchro PVC Pass Throughs
5 Ring Rows / Each
10 Synchro Lunges
5 PVC Over Unders / Each
Specific Warm-Up:
On a 5 Minute Clock:
5 Alternating Step-ups (Increase box height each round)
5 Alternating Burpees
Benchmark WOD: MAXTON
13 Rounds For Time:
8 Strict Pull-ups
26 Box Step-ups @24/20
21 Burpees
Wear a vest if available
Time: 35 Minutes
Loading: 2/5
Skill: 5/5
Volume: 3/5
Intermediate:
13 Rounds For Time:
4 Strict Pull-ups
26 Box Step-ups @24/20
21 Burpees
Beginner:
AMRAP 30:
8 Ring Rows
26 Box Step-ups @20/12
21 Up-Downs
Limited Equipment:
13 Rounds for Time:
8 KB Swings @70/53
26 Walking Lunges
21 Burpees
Movement scaling options:
Strict Pull-ups: No vest, 4 Reps, 8 Ring Rows
Box Step-ups: No vest, Reduce height, Walking Lunges, 16 Reps
Burpees: No vest, 10 Reps
Cool down:
3 Sets:
30 Seconds Rocking Calf Stretch / Side
30 Seconds Wrist Extension Stretch / Side