Warm-Up: Coach’s Choice
Strength/Skill: There will be two 10-minute skill sessions. One will be finding your max height box jump. The other will be bottoms up kettlebell carries for max weight (25′ down and back). You will visit each station for 10-minutes.
Max Height Box Jump: 10 Minutes to Reach Max Height Box Jump
Bottoms Up Kettlebell Carry: Complete a 50′ bottoms up kettlebell carry (25′ out and 25′ back). Your score will be weight. You must complete the 50′ with your left and your right for it to count.
WOD: For Time (7-Minute Cap)
21 Box Jump Overs (24/20)
200 Meter Run
9 Burpee Box Jump-Overs (30/24)
21 Box Jump Overs (24/20)
200 Meter Run
9 Burpee Box Jump Overs (30/24)
*Two Minute Rest at the 7-Minute Mark*
For Time (7-Minute Cap)
9 Burpee Box Jump Overs (30/24)
200 Meter Run
21 Box Jump Overs (24/20)
9 Burpee Box Jump Overs (30/24)
200 Meter Run
21 Box Jump Overs (24/20)
*Everyone must step down. Masters may step up.
Stimulus/Focus: This is a slightly altered event from the Games this year. Have fun with it! You’ll record two scores–your time for each interval.
Cool Down: Tabata V-Ups