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.