WOD
AMRAP 2:
12/15-cal bike (200m run, 200/250m row or ski)
10 double-DB box step-ups (20/20 in) (35/50 lb)(scale height and weight or no weight)
Max single-unders
1:00 rest
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max double-unders
1:00 rest
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max single-unders
1:00 rest
AMRAP 2:
12/15-cal bike
10 double-DB box step-ups
Max double-unders

*scale bike or distance to complete in :30-:45
*scale box and/or weight to complete in :30-:45
*allow :30-1:00 for jump rope

Post-workout skill
EMOM 5:
1-3 bar pull-overs/skin the cat/knee raise with feet to the bar/knee raise to face/knee raise above hips
– Practice technique, rings can be used
– Use appropriate scaling, safety first

PUREFIT
15:00 AMRAP
10 cals
10 Step ups
50 single jumps/10 slamballs

POSTWOD:
3:00-5:00 rest as needed
Bear Crawl/Crab walk shuttles- slow, steady pace with core engagement and proper placement of hands for shoulder stability