191104 - “Jump Ship”


 

Warm up:
Cardio
Barbell warm up
 

WOD: 4 rounds for time
Rx:
500m row
15 Box Jumps (24/20)
15 Front Squats (95/65)
Scaled:
300m run
15 Box Jumps (20/12)
Sport:
5 Rounds, strict 20 minute time cap
500m row
15 Box Jumps (24/20)
15 Front Squats (115/75)
 

Cashout:
Plank work
 

Mobility:
Circle up
Calf Pole
Calf Smash

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