Warmup:
500M row or 400M jog
10 Bow2 Bends
10 Cherry Pickers
6 Box Step Ups
10 pushup2downward dog
10 Iron Cross
10 Scorpion
6 Box jump overs
2X8 empty bar RDLs
WOD:
EMOM 24:
Min 1 – 6 DL (225/155 )
Min 2 – 8 Box Jump Overs (24”/20”}
Min 3 – 100m Sprint
Video courtesy of ZOAR Fitness. Demo of some good techniques for the Box Jump Overs. The deadlifts should be able to be performed unbroken every time. And the sprint should be fast enough to give you a good 20+ seconds of rest each time.
Scaling Options:
Bar weight -> 185/130 -> 165/115 -> 135/95 -> as needed
Box Height -> 20/16 -> as needed
Run -> 125M row
