WOD:

1) Lateral Low Hurdle Jump: 20 reps Every 1:00 x 10 sets

Warm-up as needed. Using our low hurdles jump back and forth over the hurdle 20 times, 10 each direction. Focus should be on being light on your feet and stringing all 20 reps together without stopping.

2) Renegade Row: 4 Reps Every 1:00 x 5 sets

This is a running clock, your first set of rows starts at the end of the last set of Box Jumps. Load as heavy as possible. 1 Rep consists of 1 Push-up + 1 Dumbbell Row on each arm.

3) Active Pull-up Bar Hang: 30 Seconds Every 1:00 x 5 sets

This again is a running clock, and builds from the Dumbbell Rows. All in total parts 1-3 should take 20 minutes. For this make sure your scapulas are engaged into a solid hanging position. If you can’t hold for 30 seconds straight, work to accumulate 30 seconds each minute.

4) 9 minute AMRAP:

12 Thrusters 45/35

9 Ring Rows

6 Burpee Lateral Bar Hops

Extra Work:

5) Abmat Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE