Warmup:

Grab box, and empty bar

8 Box step ups

10 Squat2Stands

8 Sumo deadlifts w/bar

5 Box Jumps

8 High Pulls w/bar

5 Sumo deadlift high pulls

Kneeling OH stretch on box for 30 sec (video courtesy of Train FTW)

WOD:

Every 6 Minutes for 36 Minutes, complete:

10 Box Jumps (24/20”)

15 Sumo Deadlift High Pulls (115/75)

20/15 Calorie Row

Score each round separately

Slowest time is your score

Video courtesy of Rogue Fitness.  Quick demo on Sumo Deadlift high Pull. You’ll track the time for all 6 rounds.  The faster you go in a round, the more rest you get!  Earn that rest!

Scaling Options:

Box height -> 20/16

Bar weight -> 95/65 -> 75/55

Cool Down:

Pigeon Pose on box – 2 Min per side

Forward fold on box – 1 Min per side

Video courtesy of Tampa Strength