Sunday 7/9/2023

5 rounds for time of: 

Run 400 meters

30 box jumps 

30 slam balls

♀ 20” box, 20 lb ball  ♂ 24” box, 30 Ib ball 

Minimal equipment: 

•  Use what you have for box jumps or complete tuck jumps, use dumbbell if needed and complete DB swings instead of slam balls 

Scaling:

Modify run distance, box height and ball weight as needed 

Accessory: 

• 3x18 seated banded rows 

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Exodus 1