WARM UP
2 RDS
JOG 200
3 Broad Jumps
10 Box Step Ups
10 Air Squats
Dynamic Stretch
STRENGTH
Back Squat
8@50%, 6@60%, 4@70%, 3@75%, 2@80%, 1@90%
WOD
16 Minute AMRAP
You Go, I Go, Full Rounds
30 Double-Unders or Single-Unders
5 Pull Ups or Ring Rows
5 Box Overs
Each Athlete completes the full round before the next one goes
Different movements carry different weighted scores:
Each athlete determines their movements for the WOD and maintains them for the duration.
Single-Under = 1 point
Double-Under = 2 points
Ring Row = 1 point
Pull-Up = 2 points
20” Box Over = 1 point
24” Box Over = 2 points
30” Box Over = 3 points
