SKILL
ON A 8:00 RUNNING CLOCK…
Build safely to a Max Height Box Jump*
*No “step” into jump. Start with both feet planted
on each attempt.
WORKOUT
“STRAIGHT 100.”
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row
OPTIONAL FINISHER
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)
MOVEMENT ADJUSTMENTS…
Row – 20 cal Bike, 20 cal ski, or 300m run
Wall Ball – Med ball push press to target if cannot squat, Med Ball Front Squats if shoulder injury, or hang DB Power Clean.
Box Jump – Alternating Step Ups if cannot jump safely. Alt. DB Power Snatch, or Burpees.
Hollow Rock – Sit ups or tuck ups if cannot hold a hollow position.
Plank Hold – Static superman hold or glute bridge hold.
Russian Twist w/Med Ball – Can perform without med ball if too challenging, or side planks can be substituted.