Interval work

Kirstie Young | 10/24/2018 | 3

We’ve got a good one for you today. You will have three minutes to complete a 500m row and with your remaining time complete as many box jump overs as you can. Rest one minute and repeat.

This is the kind of workout where it’s pure work. It’s not a sexy workout but it’s good for you. The row should be a sprint that takes two minutes or less. Think about your fastest 500 meter row and add 10 seconds. Take a quick breather and get ready to jump on your box.

Your legs and hips will be tired to jump like you mean it maybe even over jump. to get on top of that box. Your score is the total number of box jump overs completed. After all that work you’ll have a chance to recover and do some Turkish get-ups.

WOD
4 times through:
3 minutes work
Row 500m
Max effort box jump overs (24/20)
*1 minute rest

Strength:
Turkish get ups 3x/ side