Warmup:

3 Rounds:

100M jog

8 KB deadlifts

10 Bow2Bends

8 Russian Swings

8 Box step ups

8 Goblet Squats

8 Kneeling Lat stretch

8 Am KB Swings

Then..

On Rig : Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), kipping pull ups (or ring rows).

WOD:

For Time:

50 Am. KB Swings (53/35)

Then…

5 Rounds:

10 Pull Ups

15 Box Jumps (24”/20”)

20 Goblet Squats (53/35)

Then…

50 Am. KB Swings (53/35)

Video courtesy of CrossFit Arsenal.

Know going in, this WOD will not be finished quickly.  After the 50-rep cash-in, you’re looking at 5 rounds that consist of 45 reps each, and THEN a 50-rep cash-out.  That said, don’t take your sweet time getting through this.  Find that pace that will allow you to have minimal rest between movements.

Scaling Options:

KB weight -> 35/25 -> as needed

Pull Ups -> Banded Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/16 -> as needed -> scale to step ups

Cool Down:

Pigeon Pose on Rig – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Video courtesy of Train FTW