Warmup:

200M jog

10 Bow2Bends

10 Thread the Needle

200M Jog

10 Box Step ups

10 Tuck Jumps

200M Jog

5 Box jumps

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows

WOD:

Every 5:00 for 5 Sets:

400M Run

12 Tall Box Jumps (30″/24″)

Max Pull Ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00

Score = Total Pull Ups

Video courtesy of MisFit Athletics.

Make sure the Box Jumps you do today are higher than what you would normally hit in a workout.  These are not meant to be something you fly through super quick.  Should take a good couple of seconds per rep to set up and execute.

Scaling Options:

Run -> 20/15 Cal Bike

Box height -> 24/20 -> as needed

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min