Warm Up
On a 10:00 Running Clock
3-4 Rounds
100m Run
10 Reverse Lunges w/ Twist
10 Push Up to Pike
8 Box Step Ups
8 Up Downs (:01 Pause in Perfect Plank)
Skill
Movements of the Workout
Workout
For Time*
400m Run
50 Box Jump + Step-Down (24/20)
40 DBL KB Front Rack Lunges (35/25)
30 Hand Release Push-ups
50 Up-Downs
30 Hand Release Push-ups
40 DBL KB Front Rack Lunges
50 Box Jump + Step-Down
400m Run
*Weight Vest Optional
End Of The Wod
REcovery Stretching