Warm Up:
1 set:
200/250-m row
50-75-ft of each
Bear crawl (shoulder taps)
Lateral shuffle/direction (lateral hops over a plate)
Backward bear crawl (hip taps)
Skipping high knees
Samson lunges
Backward skipping high knees
Bunny hops
Larger bunny hops
Burpee + max vertical jump
1 set:
200/250-m row
Specific Warm-Up:
Burpee Box Jump-Over Review
WOD:
3 rounds for time:
20 burpee box overs (24/30 in)
400/500-m row
Intended Stimulus: 10-15 Minutes
Intermediate:
3 rounds for time:
20 burpee box overs (20/24 in)
400/500-m row
Beginner:
3 rounds for time:
20 burpee box step-overs (12/20 in)
200/250-m row
HOME WOD:
3 rounds for time:
20 burpee object overs (30 in)
400-m run
Movement scaling options:
Burpee box jump over: Box height, step over the box, up-down box jump overs
Row: Distance, substitutions
Row substitutions: 800/1,000-m C2 bike, 900/1,250-m Echo or Assault bike, 400/500-m ski, 400-m run
Limited equipment option:
3 rounds for time:
100-ft burpee broad jump
400-m run
Post-Workout Skill Work:
8 rounds:
:20 double-unders
– Rest :10