for time:
400m run
20x box jump, 24″ platform
10x devil’s press @ 70/50-lbs.
800m run
30x box jump
10x devil’s press
800m run
30x box jump
10x devil’s press
400m run
20x box jump
10x devil’s press
Today’s Common Scaling Options:
+Run: reduce distance, row
+Box jump: reduce reps, lower height, step-up
+Devil’s press: reduce weight, lower reps, burpee
(Your coach will talk to you about additional scaling options not already listed)
Terry A.: 26:58 (20-lbs.; sub: 400m row, 18″ step ups)
Joe T.: 23:55
Al C.: 24:44
Patrick J.: 25:25 (50/60-lbs.)
Alli P.: 22:29 (40-lbs.)
Kate G.: 25:52 (sub: 400/800/400/400m run)
Seth C.: 26:07 (60-lbs.; sub: 400m run)
Sara D.: 26:20 (30-lbs.; sub: 400/800/400/400m run, 20″ box jump)
Ben E.: 25:08 (40-lbs.)
Vivek C.: 26:57 (30-lbs.; sub: 400/800/400/400m run, 18″ box jump)
Will A.: 26:00 (40-lbs. sub: 400/800/400/400m run)
Ross B.: 22:44 (60-lbs.)
Andrew Z.: 23:48 (60-lbs.)
Andrew B.: 25:08(50-lbs.)