Warm Up
1 Rounds
15 Banded Reverse Nordics
20 Alternating Side Lunges
3 Rounds
1 minute row
10 Easy Broad Jumps
10 Air Squats
Strength: Front Squats
Every 2 Minutes on the Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max
WOD
For Time ~ TC 15 Minutes
ELITE
21-15-9
Burpee Box Jump Overs (30/24)
41-30-18
Cal Row
COMPETITIVE
21-15-9
Burpee Box Jump Overs (24/20)
41-30-18
Cal Row
PERFORMANCE
21-15-9
Burpee Box Step Overs
31-22-14
Cal Row
Stimulus Points
Steady pace at the beginning and try to speed up as the reps get lower.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 seconds hanging L Sit
Even Minutes) 30 seconds cobra hold
Cool Down & Dismissal
Quad Stretch
Calf Stretch