Friday 2/10

WARM UP
200 M Run
5 Inch Worms
15 Box Step ups
12 Empty Bar RDLs
12 Single Leg Box Step Downs
10 Deadlifts
10 Box Jump Overs

:10 SKILL WORK

10 Scap Pull Ups

Rest

2×8 Gymnastic Kips

Rest

2×6 Gymnastic Kips to Target with Partner

Rest

3×4 Toes to Bar

:20 WOD

6 Rounds

4 Deadlifts 275/185lbs

8 Box Jump Overs 24/20″*

8 Toes to Bar

8 Box Jump Overs 24/20″

8 Toes to Bar

8 Box Jump Overs 24/20″

4 Deadlifts 275/185lbs

Rest 2:00 between rounds

Target Score: 2:15-3:30 per round (24-31 minutes total)

Time Cap: 35 Minutes BUT athletes should scale appropriately to allow completion within target score.

Scaling

– Deadlift: Should allow for 4 unbroken reps on either side of the round. The weight

should not exceed 70% of the athlete’s 1RM, but should not be too light.

– BJO: Scale box height to keep athletes jumping. If jumping isn’t possible, sub with

weighted step ups or a 100m row/200m bike.

– Toes to Bar: Should allow for 1-2 sets the entire workout. Sub with Kipping Knee Raises,

V-Ups or Abmat Sit Ups.