Warmup:

:30 Row

10 Box Step ups

10 Dead Bugs

5 cobra to down dog

5 tuck jumps

5 cobra to hip snap

10 bow to bends

:30 row

5 Box Jumps (low box)

5 box get overs (higher box)

WOD:

Every 10 Min for 30:00 complete:

15/12 Cal Row

12 Burpee Box Get Overs (30″/24″)

15/12 Cal Row

9 Burpee Box Get Overs

15/12 Cal Row

6 Burpee Box Get Overs

Time Cap per round – 8:00

Score = Slowest Round

Video courtesy of Stream Fitness.

Try to have the same pace on the rower every time you sit on it.  For the burpee box get overs, try to pick up the speed as the sets get lower in reps.

Scaling Options:

Box height -> 24/20 -> as needed (ELITE: 48/40)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min