Warmup:

200M jog

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

1:00 Ski Erg

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

On rig – Perform 5 reps of: scap pull ups, kip swings, strict pull ups or jumping pull ups, kipping pull ups or ring rows

Video courtesy of Runify

WOD:

For Time:

800M Run

20 Box Jump Overs (24”/20”)

10 Pull Ups

40/30 Cal Ski Erg

10 Pull Ups

20 Box Jump Overs

800M Run

Video courtesy of Train FTW.

Little up-and-down-the-mountain chipper for today.  Stead the pace on the way up, and then after the Ski erg, start picking up the pace to finish strong!

Scaling Options:

Run -> 1000M row

Box height -> 20/16 -> as needed

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

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min

Pigeon Pose on box – 1 Min per side