Buy In:

4 X 400M

Rest 1 Minute between Rounds

WOD:

7 Rounds

7 Burpees

7 Box Jumps 24/20

Cash-Out:

Skin the cats

For today’s buy in we are going to perform an interval run.  We are going to run 400M 4 times with a 1 min rest in between.  The goal is to get the same time for each one (- or + 10 seconds).

For the workout we are going to perform a couplet of burpees and box jumps.  For the burpee the standard of movement consists of hips and chest touching the ground at the same time and the vertical jump with arms overhead at the top of the movement.  The box jump standard is to start on the ground and jump onto the box with hips and knees fully extended at the top of the box or above the plane of the box.

For the cash out we are going to jump on the rings and perform some skin the cats.  A “skin the cat” is a simple gymnastic progression movement performed on the rings.  To perform this movement you will start at a position under the rings, and lift your legs until they are over your head.  Continue bringing your legs back around until you “flip” over, while still holding onto the rings.  Then return to the start.  This movement is designed to strengthen your shoulders, grip and core.

 Results