Pic courtesy of AF.mil Happy belated 75th Birthday to the Us Air Force!!!


8 Box Step ups

10 Plank Up/Downs – see video below, courtesy of Urbacise

10 Hollow Rocks

10 Pushup 2 Downward Dog

6 Box Jumps

6 Cobra 2 Hip Snap

On Rig: Perform 5 reps of scap pull ups, kip swings, kipping knee raise, Toe2Bar

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


Core Stability Work

2 Rounds:

30-sec Work – 30-sec Rest of:

Plank Hold (on forearms)

Side Bridge R (on forearms)

Hollow Hold

Side Bridge L (on forearms)

Pics courtesy of Bodybuilding.com. Little bit of core stabilization to prep us for the WOD


3 Rounds For Time:

10 Burpees Box Jump (24″/20″)

15 Toe2Bar

20 Push-ups

25 Pull-ups

Video courtesy of CrossFit HQ.  Some good pull up efficiency tips. Try to shake the arms out between the Toe2Bar and Pull Ups in each round to keep the grip going.  Maintain a steady pace on the burpee box jumps and if push ups are in your wheel house, attack them each round!

Scaling Options:

Box height -> 20/16 -> as needed

Toe2Bar -> Alt 1-Legged Toe2Bar -> Kipping Knee Raise -> V-Ups

Video courtesy of FitKAFAlar.  Demo of the Alt single leg Toe2Bar

Push ups -> off bench

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

Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

Cobra Pose – 2 Min

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