Warm Up:
EMOM 5:
:40 row, bike, or Ski-erg
– Rest :20.
Specific Warm-Up:
Burpee Box Jump-Over Progression
WOD:
AMRAP 10:
Burpee box-overs (20/24 in)
Intermediate:
Same as Rx
Beginner:
AMRAP 10:
Burpee box step-overs (12 in)
Home Workout:
Same as RX’d, Intermediate, or Beginner.
Movement scaling options:
Burpee box-overs: Height, burpee box step-over, up-down box step-over
Post-Workout Skill Work:
Accumulate:
30 strict pull-ups