Warmup:

10 box step ups

High knees 30’ and back

Butt kickers 30’ and back

Walking Samson stretch 30’

A-Skip 30’ and back*

B-Skip 30’ and back*

5 empty bar strict press

5 push press

5 push jerks

5 box jumps

Video courtesy of Runify

WOD:

For Time:

800M Run Buy-In, then…

4 Rounds:

12 Pull Ups

15 Push Jerk (135/95)

30 Box Jumps (24”/20”)

Then,…

800m Run Cash-Out

Video courtesy of CrossFit HQ.

Today is just some good ol’ fashioned grunt work!  We begin and end the WOD with an 800M run (think stead on the first one, all-out on the last).  The middle of the WOD is a fun 4-rounder that goes from a pulling bodyweight movement to a pushing barbell movement and finishes with some explosive jumping.  Be efficient on cycling those push jerks!

Scaling Options:

Run -> 48/38 Cal Echo Bike each time

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

Bar weight -> 115/80 -> as needed (ELITE: 165/115)

Box height -> 20/16

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Pigeon Pose on box – 1 Min per side