Warmup:
2 Rounds:
250M Row
8 Box Step ups at 3rd height
10 Iron Cross
6 Step ups/jump at 2nd height
10 Knee hugs to lunge
4 step ups/jumps to 1st height
20 Calf pedals in down dog
WOD:
For Time:
1000/800m Row
25 Box Jump Overs (30/24”)
1000/800m Row
50 Box Jump Overs (24/20”)
1000/800m Row
75 Box Jump Overs (20/14”)
Video courtesy of Misfit Athletics. Some good tips for the higher box jump overs in today’s WOD.
Suggested approach to today would be steady-state pace on the row and then attack the jump overs.
Scaling Options:
Box height -> as needed, as long as height decreases each time
Jumps overs -> step overs