OVERVIEW
Today’s WOD is a task-priority interval workout that will challenge speed, agility and capacity that provides short rest periods after each round allowing us to put near-maximal effort towards each round. Double-unders and the box jumps are a moderate volume intended to allow a full sprint for the shuttle sprints. Each round should be completed within a 2-3 minute window so scaling as needed to achieve this work-rest ratio will be ideal.
WARMUP
Mobility - 2 rounds
10 inchworm + push ups
Frankenstein walks
Cariocas
Walking lunges
Butt kickers
High knee skips
30 sec. Kneeling butt-to-heel stretch
2 sets shuttle sprint at moderate pace
Activation
50 single unders
10 box step ups - low height
50 single unders
5 box jumps - low height
10 double unders
10 box step ups - WOD height
10 double unders
5 box jumps - WOD height
WOD
5 Rounds For Time:
50 Double-Unders
15 Box Jumps
1 Shuttle Sprint - (5 yards, 10 yards, 15 yards)
Rest 2 minutes between rounds
♀ 20-in. Box ♂ 24-in. Box
COOL DOWN
Pigeon stretch
Calf stretch