Day 3
WOD 170621
warm-up – Coach’s Choice
Box Jump Testing
A1. 0:00 – 10:00 – optional testing for max height… or warm-up for 5:00 test
A2. 5:00 box jump test… nte 24”/20”
Rules:
1. jump up, full extension on top of box, step down
2. do not stop
3. if you must stop, stop on top of box
4. 3 breath maximum rest
rest to 20:00 on timer, then B
B. Choose a workload test and go for it!! All workloads are capped @ 10:00!!
… 20 rope climbs for time
… 30 muscle-ups for time (ring or bar)
… 150 kb swings for time… nte 24kg/16kg
… 2000m row for time
C. post WOD walk & stretch
