Strength 1
Step back lunge
5-5-5 (per leg)
Strength 2
Bent over row
8-8-8
CashoutWOD
Max height box jump^
^Completed, not for time (NFT), between sets of bent over rows.
**We’ve seen these movements before, but I think it’s been awhile since we’ve done these step back. We’ve been doing a mix of the bent over row – finally included in a workout last Friday – by way of Pendlay row (from the ground) and Yates row (more upright posture and reverse grip).
Lunges you’ll do all 5 reps one leg before switching and completing all 5 on the opposite leg.
The cashout wod is a little different as it’s not for time, so there is no rush in finding the max height. Get in a few rows, take a few jumps, row some more, jump again, start your working set of 8, etc.