For time:
50 Box Jumps, 24/20 in
Run, 1 mi
50 Kettlebell Swings, 53/35 lbs
Run, 800 m
50 Burpee Pull-ups
Run, 400 m
July 8th
* Happy Birthday Cami!! * Mommy & Dad love you!
(Happy Birthday Jean)
GENERAL
Move at a moderate pace on the box jumps, knowing a 1mile run immediately follows.
Athletes should perform the mile run under 10min, 800m run under 5min and 400m run under 2:30min.
If needed, perform x35 reps of everything and cut the runs in half.
LOGISTICS
if short on boxes or KB, heat 2 will start about 2-3min behind.
BOX JUMPS
reduce height of box, step ups or both
RUNS
1200, 600, 200m runs, if needed
row – 2000/1600m row
1000/750m row
500/400m row
bike – 80/60cal
50/40cal
28/20cal
KBS
reduce weight of KB
Russian KBS
BURPEE PU
burpee jumping to 6″ target
regular burpee
STRATEGY
start out on a moderate pace on the box jumps, knowing the 1mile run follows
Attack the KBS!
pace the 800m run, knowing the most difficult and most taxing movement comes next…the burpee pullup!
one at a time and slow and steady wins the race on the burpee pullups
sprint the last 400m, because you are done!
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