Warmup:
400M Jog
10 Pushup2Downward Dog
10 Spider-man Lunge
10 Box Step Overs
10 Knee hugger to hip opener
3 Burpee box jump overs
Pull Up warmup: On rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Jumping Pull Ups, Jump to Kipping Pull Ups. If doing Buddha Pull Ups, perform 3X5 Ring Rows. If doing table rows, practice table rows
WOD:
For Time:
30′ Burpee Broad Jump
25 Box Jump Overs (24/20)
20 Alt Pistols
15 Hand Release Push Ups
10 Burpee Kipping Pull Ups
5 Muscle Ups (Bar or Ring)
10 Burpee Kipping Pull Ups
15 Hand Release Push Ups
20 Alt Pistols
25 Box Jump Overs
30′ Burpee Broad Jump
Video courtesy of Train FTW. Demo of the Burpee to Kipping Pull Up. Follow the set-up and execution mentioned here.
Today is a nice Up-and-down-The-Mountain to finish off the week!
Scaling Options:
Box height -> 20/16 -> as needed
Pistols -> banded* ->to box** (videos courtesy of Invictus Fitness and Max-Level Fitness, respectively)
Burpee Kipping Pull Ups -> Burpee Jumping Pull Up (video courtesy of State of Fitness) -> 10 burpees and 10 ring rows
Muscle Ups -> Burpee to kipping pull up -> Burpee to Jumping Pull Up -> 5 Push ups and 5 ring rows
