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


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

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