Warmup:

8 Box step ups

Butt kickers 30’ and back

High knees 30’ and back

Side Shuffle 30’ and back

5 Tuck Jumps

Spider-Man lunge 30’

Heel2Toe 30’

10 Calf stretch in down dog

5 Box Jumps

Then…

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

For Time:

800M Run

40 Box Jumps (24″/20″)

10 Toe2Bar

600M Run

30 Box Jumps (24″/20″)

10 Toe2Bar

400M Run

20 Box Jumps (24″/20″)

10 Toe2Bar

200M Run

10 Box Jumps (24″/20″)

10 Toe2Bar

Video courtesy of WODPrep.

Get some good ankle/calf stretching in prior to this WOD as the combo of running and box jumps is sure to give those areas a beating today. Find a steady rhythm with the jumps, especially in the higher-rep rounds. While bounding down from each rep and springing into the next would be faster, going to box jump and a step down would not only keep the heart rate from going sky-high, but is also less taxing on the Achilles tendon area.

Scaling Options:

Run -> 250M row for every 200M run (ELITE: run with vest)

T2B -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups

Box height -> 20/16 -> as needed (ELITE:30/24)

Cool Down:

Pigeon Pose on box – 1 Min per side

Cobra Pose – 2 Min