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Warmup:

Jog 30’ and back x 3

High knees 30’ and back

8 box step ups

Butt kickers 30’ and back

High skips 30’

Side shuffle 30’

8 box jumps

10 push up to down dog

On rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

S/S/S:

For Time:

1 Mile Run

 

Time cap, 10 min.  At the 10 min mark, begin 5 min break, then do the WOD

Our goal here is getting either a one mile run under 10 minutes, or scaling the distance to allow you to finish in the 10 minutes.  So, the faster you finish the run, the more rest you get. Remember, you will start the WOD 5 minutes after the 10 min time cap of the mile run has passed.

WOD:

5 Rounds For Time:

10 Ring dips

15 Chest2Bar Pull-ups

20 Box Jump Over (24/20)

25 Double Unders

Looking to push up our skill levels in various movements today.  If some of these movements are still new to you, and the rep range is way out of your league, BUT you are able to do the move, scale the reps.  Today should be about skill improvement and getting more quality reps under your belt.

Scaling Options:

Ring dips -> stationary dips -> box/bench dips

C2B pull ups -> Chin above Pull Ups -> Buddha Pull Ups -> Ring Row

Box height -. 20/16 -> as needed

DUs -> 50 Single Unders

Cool Down:

Kneeling shoulder stretch on box – 2 min

Video courtesy of Train FTW

 

Calf stretch in downward dog – 1 min per leg