Warmup:

8 Box Step Ups

10 Push up to Down Dog

10 Spider-Man Lunge w/twist

8 Reverse Lunges

10 Iron Cross

8 Box Step Ups w/light KB

5 KB push press per side

WOD:

3 Sets For Max Reps:

2:00 Single KB Box Step Ups (35/25) (Box 24”/20”)

-Rest :30-

2:00 Dual KB Push Press (35/25)

-Rest :30-

2:00 Dual KB In-Place Front Rack Lunge (35/25)

-Rest :30-

Videos courtesy of Martin Dan Jorgensen and WOD Star, respectively.

Reps, reps, and more reps.  That is the name of the game today, accumulate as many resp as possible in 2 minutes in every movement.  You get to hit each movement 3 separate times, so don’t blow all your energy in round one.  Aim to stay at a consistent pace in each movement and maintain that every time you come back to that movement.

Scaling Options:

KB weight -> 25/15 -> as needed (ELITE: 55/35)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min