Mobility
Warm-up
3 Rounds Not for Time
10 Air Squats
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
Air Squat
Push-up
Skills / Strength
Skills / Strength Rest Day
WOD
“Death By Burpee Box Jumps”
Burpee Box Jumps (Men: 30″ / Women: 24″ / Beginner: 12″)
Equipment Substitution: Burpee and a Tuck Jump
The first minute do 1 burpee box jump. The second minute do 2 burpee box jumps and so on until you cannot complete the amount required for that round. Once you fail, start back over at 3 and do it one more time. Post the highest round you make it to. Example, if you make it to 12 burpee box jumps and cannot finish round 13, then your score is 12.
Burpee
Box Jump
Cool-down
3 Rounds Not for Time
10 Air Squats
10 Push-ups
Fitness Level Substitution: Banded Push-up OR Knee Push-up
WOD at Home ©2012-2015