WARM UP

4 Rounds

6 Burpees
10 Box Step Overs
6 Strict Pull Ups or Ring Rows

Review press, push press, push jerk
7 minute emom
1 strict press
2 push press
3 push jerk

Wod
Will we see db box step overs in the open… probably

AMRAP 8 MInutes

Climb the Ladder:
2 Burpee Box Jump Overs 24/20″
2 Double DB Box Step Overs 50s/35s
4 Burpee Box Jump Overs 24/20″
4 Double DB Box Step Overs 50s/35s
6 Burpee Box Jump Overs 24/20″
6 Double DB Box Step Overs 50s/35s
8/8, 10/10, 12/12, etc.

Pacing: Sustain

Target Score: All athletes complete round of 10.

Scaling

– BBJO: Reduce the box height to keep athletes jumping if possible. – Step Over: Athletes should be able to perform 10 unbroken box step overs with their workout

weight and box height, when fresh.

Coach Focus: The coaches job today is to ensure athletes have a version of this workout that

allows them to meet the stimulus of “gas”, which means they need to be able to stay moving

somewhat consistently.