“What seems impossible today will one day become your warm-up.” – Unknown
WOD:
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)
Intended Stimulus: 11-16 Minutes
Intermediate:
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)
Beginner:
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)
Home Workout:
For time:
400-meter run
30 object jump-overs (20/24 in)
400-meter run
50 V-ups
400-meter run
30 double-dumbbell thrusters (20/35 lb)
Movement scaling options:
Run: Distance, substitutions
Box jump overs: Reps, box height, box step-overs, box step-ups
Toes to bars: Reps, range of motion, V-ups, tuck-ups
Double DB thrusters: Load, reps, dumbbell push presses, dumbbell front squats
Post-Workout Skill Work:
Accumulate:
30 DB renegade rows