Grab light/med KB

10 Box step ups

30’ Spider-Man Lunge

30’ Walking Kicks

10 KB deadlifts

10 Russian Swings

5 Box jumps

10 Goblet Squats

15 sec hollow hold

5 V-Ups


5 Rounds:

10 Box Jumps (30/24”)

15 Goblet Squats (70/53)

20 GHD Sit-ups

25 Russian KB Swings (70/53)


40 Min Time Cap

Video courtesy of Rogue Fitness.  Demo of proper GHD technique. The box height, movement, and weights used in this WOD are meant to be a bit higher than normal.  If you are able to physically do the movements as RX’d, then do it, even if you have to take a bit longer to do these reps.  Grind this one out!

Scaling Options:

Box height -> 24/20 -> as needed

KB weight -> 53/35 -> as needed

GHD -> Ab mat Sit Ups

Cool Down:

Cobra pose – 2 Min


Couch Stretch off box – 1 Min per side

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