WOD – DAY 2

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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
Spider Man Lunge Stretch
-Push Ups
Arm Haulers
-Flutter Kicks
-Air Squats
Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD:

4 Rounds

-400 Meter Run/ OR 500 Meter Row
-15 Kipping Pull Up
-10 Burpee Box Jump

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 7-10 Strict Pull Ups

Suggestions
Men: 20-24″ Box Women: 16-20″ Box

Goal: 3:00-4:30 per round

Coaches Notes

Note that there is a 1 minute rest between rounds.

Maintain a moderate pace for the run to make it back in 2:00-2:15 for each round. Customize distances accordingly.

Break the pull ups into sets of 5-10 to avoid elevating the heart rate too high. 15 total reps should take less than 1:00.

Use a steady rhythm on the burpee box jumps. As soon as you come up from the burpee, go right into a jump. Stand fully at the top before stepping or jumping down to start the next rep. Aim to get these done in about 1:30.

CLICK FOR SCALING OPTIONS