WODs

"Fox on the Run"

Context: Practice

Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set)

Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) (7 sets of 3 reps, increase weight / difficulty with each set)

Metabolic Conditioning:Fox on the Run

For Time. 7 Rounds

10 Wall Balls (Health: 8f#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#9ft/20#-10ft)

10 Kipping Pull-ups (Health: 10 jumping pull ups)

Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 20/30# wall ball or 10/11ft height and chest to bar pull ups

Optional ‘Cash Out’: 60s plank, 10 Russian Kb swing, 20 cal row, 3 rounds