250M Row

8 Box step ups

5 Cobra2Downward Dog

5 Cobra to Hip Snap

5 Box Jumps

200m run

30 sec pigeon pose on box per side


2 Rounds:

400M Run

30 Box Jumps (24″/20″)

20 Burpees

1K Row

Time Cap – 30 Min

Video courtesy of WOD Prep.  Some ways to make your burpees better.

Today is about that steady-state movement.  The WOD is meant to be a bit longer, so trying to sprint does you no good.  That does not mean take a jogging pace on this.  It means find the pace that allows you to keep moving but will challenge the lungs.

Scaling Options:

Run -> 500m row -> 100 DUs

Box height -> 20/16 -> as needed

Cool Down:


:30 Doorway Stretch per Side

1:00 Child’s Pose

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