Thursday 8/18/22

RX

5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.

INTERMEDIATE

5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (26/44 lb)
12 pull-ups
– Athletes must step down from the top of the box.

BEGINNER

4 rounds for time:
20 box step-ups (12/20 in)
16 single KB lunges (18/26 lb)
12 jumping pull-ups
– Athletes must step down from the top of the box.

SKILL WORK

Post-workout:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side