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


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

Cool Down:

Pigeon Pose on Box – 1 Min per side


Roll out back – 30 slow and controlled passes

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