240903 Tuesday WOD

Back Squat: 5×5 at 90%% of 2RM (established last week; if not done, redo it)

Metcon: Goal is to elevate your heart rate and breathing, then while still elevated, move onto completing a high-rep, high-skill movement focusing on stringing together consecutive reps for as long as possible before breaking your streak. Bonus work assigned for those breaks and also some more cardio for missing the overall time limit of 12:00 minutes.

AMRAP 2 min.

Max Effort Box Jumps

Then,

200 Double-Unders/400 Single-Unders

Every time you break consecutive reps on double-unders complete:

Three (3) dumbbell alternating step ups, on each leg, on the plyo box.

Your Time > 12:00 Time Limit

= Run 800m

If you finishing time is over the 12-minute time limit, continue into an 800m run.

If you finish before the 12-minute time limit, the 800m run is optional.