“Do you really want to look back on your life and see how wonderful it could have been had you not been afraid to live it?”
—Caroline Myss
Warm-up
Not for time:
3 minutes of easy jogging, biking or rowing
30 seconds of jumping jacks or single-unders
5 inchworm push-ups (see video below)
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
Strength/Skill
(Before WOD)
Tabata Box Jump, 24/20 in
The Tabata interval is 2 mins of work followed by 2 mins of rest for 3 intervals.
Tabata score is the total reps performed in all of the intervals.
Movement Demos
(After WOD)
Single Arm Dumbbell Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm.
Movement Demos
WOD
30 Pull-ups (or 10 Bar Muscle-Ups)
-- then --
5 rounds of:
50 Jump Ropes
10 Burpees
-- then --
30 Pull-ups
Cool Down
Calves & Foam Rolling
Pec stretch, laying on side.
1-2 minutes per side.