Warmup:

1:00 Row

10 Spider-Man Lunge w/twist

10 Kickers per leg

10 Iron Cross

5 Cobra to Hip Snap

10 Box step overs

10 alt DB deadlifts

8 Alt DB snatch

5 Burpee Box jump overs

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

WOD:

Every 4 Min for 6 Sets, complete…

12/10 Cal Row

10 Burpee Box Jump Overs (24”/20”)

8 Alt DB Snatch (50/35)

Score each round separately

Video courtesy of OPEX

Fitness.Efficient transitions and steady pace will allow you to finish each round in roughly 3 min or less per round.  Take just a bit off the last Cal or two on the rower so you aren’t winded going into the burpee box jump overs.

Scaling Options:

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

DB weight -> 35/25 (ELITE: 70/50)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min