Warm-Up
Watch the Standard Warm-Up Video Here
For time:
30 DB Box Step overs (20s/30s, 20 inch box)
18-14-10-6:
- Dips
- Toes to bar
30 DB Box Step overs (20s/30s, 20 inch box)
Coach’s choice finisher after the WOD
The goal is to get this workout done in 9 to 13 minutes. The DB box step overs for the buy in and cash out need to meet these standards: hold a dumbbell each hand (20s/30s are RX), both feet need to touch ground on other side of box to count the rep, you DO NOT have to stand up straight, the RX height for box height is 20 inches for EVERYBODY, but you may scale down the height from there if you need to.
Pacing the movements: Pick movements that make it so that you need to break up the 18 and 14 reps 2 or 3 times, and the sets of 10 and 6 should need to be broken once or unbroken. Dips on rings is RX, then rings with band, then matador with or without band, then parallettes with or without feet elevation. Toes to bar to knees to elbows to knees as high as possible to v ups.
