* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here.

WOD:

1) Depth Jump to Box Jump: 5 Reps Every 1:00 x 10 sets

Warm-up as needed. Standing on one 20″ Box Step-off, as you land explode up and onto the other box. The Box you are jumping onto build as high as deemed fit.

2) Renegade Row: 3 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) 15-12-9 – AQAP:

Thrusters 45/35

Ring Rows

Bar Facing Burpees

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