Warmup:

Grab box and spot on rig

3 Rounds:

20 Jumping Jacks

5 Push Up to Downward Dog

5 Air Squats w/2 sec pause

5 Kip Swings on rig

5 Box Step ups/jumps

Then…

Pigeon pose on box – 30 sec per side

WOD:

0:00-8:00

5 Rounds of “Strict Cindy”*

30 Box Jumps (24″/20″)

8:00-16:00

4 Rounds of “Strict Cindy”

40 Toe2Bars

16:00-24:00

3 Rounds of “Strict Cindy”

30 Burpee Box Jump Overs (24″/20″)

*1 Round of “Strict Cindy” =

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air Squats

In the rounds of “Strict Cindy”, although you want to go as fast as possible, don’t let speed turn your strict pull ups into kipping pull ups, and don’t let your hand-release push ups turn into your body snaking up and down.  Keep the body in a tight, rigid position in those two moves.  With the Air Squats, make sure you get full depth at the bottom and fully locked out the hips and knees at the top.

Scaling Options:

Strict Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Rows

Push Ups -> off knees

Box height -> 20/16 -> as needed

T2B -> Kipping Knee Raise -> Laying Toe2Bar -> V-Ups

Vide courtesy of NotKrisRoe.  Demo of the Buddha Pull Up.  This is a good alternative if ring rows are too easy, but strict pull ups are too hard.

Cool Down:

Scorpion Stretch hold – 1 Min per side

 

Saddle Pose – 2 Min