Warmup:
200M jog
8 scap pull ups
8 box step ups
10 Shoulder taps in plank
200M jog
8 kip swings
5 box jumps
2 wall walks
Super Squat Hip Sequence – video courtesy of Mobility WOD
WOD:
4 Rounds:
400M Run
30 Pull Ups
20 Box Jumps (24″/20″)
10 Handstand Push Ups
35 Min Time Cap
With “Murph” not that far off, expect to see more WODs with higher volume of running, pull ups, push ups and air squats in it. Feel free to wear a weighted vest for the run and pull ups piece.
Scaling Options:
Run -> 500M Row
Pull Ups -> Buddha Pull Ups -> Ring Rows
Box Height -> 20/16 -> as needed
Strict HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> High kneeling DB press
Cool Down:
Kneeling shoulder stretch on box – 2 min
Pigeon pose on box – 1 min per side
Video courtesy of The Active Life