Monday, 12 April WOD

Warm-up:

  • 300m Jog
  • 12 Step Ups 24/20 in box
  • 300m Row
  • 6 Inch Worms
  • 300m Row
  • 6 Box Jumps 24/20 in box

Metcon: 3 rounds for time of:

  • 24/20 Row Calories
  • 12 Burpee Box Jump Overs, 24/20 in
  • Run, 400 m
  • Rest 1 min Run,
  • 400 m
  • 12 Burpee Box Jump Overs, 24/20 in
  • 24/20 Row Calories
  • Rest 2 mins

Scaling Options: Try box jumps by scaling the height, if needed sub with step ups, if a 400m run would take you more than 3:00 then scale down to 300 or 200m.

Time Cap: 40 mins

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