WARM UP / MOBILITY
Dynamic running / jumping / shoulder warm-up
Band pull aparts, rows, lat pull-downs/lat stretch
Post calf stretch 60s/side
Band pull aparts, rows, lat pull-downs/lat stretch
Post calf stretch 60s/side
WOD A
MAX HEIGHT BOX JUMP
Must be a two foot jump and land (no step in)
10 min to establish a 1 rep max.
(between sets practice / tech work on kipping pull-ups)
(between sets practice / tech work on kipping pull-ups)
WOD B
THE REVENANT
Complete for time:
500m Run
20 Ball Slams (40/30lbs)
30 Box Jumps (24/20”)
40 Pull-ups
50 Walking lunge steps
500m Run
50 Walking lunge steps
40 Pull-ups
30 Box Jumps
20 Ball Slams
500m Run
—
Int/Beg athletes scale pull-ups down to 30 reps (Banded 1 sets / Ring Rows 1 set)
500m Run
20 Ball Slams (40/30lbs)
30 Box Jumps (24/20”)
40 Pull-ups
50 Walking lunge steps
500m Run
50 Walking lunge steps
40 Pull-ups
30 Box Jumps
20 Ball Slams
500m Run
—
Int/Beg athletes scale pull-ups down to 30 reps (Banded 1 sets / Ring Rows 1 set)
