Power:
3 Rounds
1 Minute Box Jump Overs
1 Minute Rest
WOD:
MADISON TRIPLET
5 Rounds
Run 400m
7 box clean burpees (24/30)
We are going to work on our power and plyometrics today by working on one minute of box jump overs followed by an equal amount of rest, 3 times through. You can partner up for this one to share a box, to help count, and to have someone to cheer you on and push you a bit harder than you want to go. No need to fully extend at the top of the box, just jump on it (front jump or lateral jump) and jump or step off the other side.
Then, let’s take on our own little version of the Madison Triplet from the Games a few weeks ago!
Start with a 400m run. Then you’ll do our version of the hay bale (box) clean burpee. Each rep of the box clean burpee will require you to lift the sandbag from the ground, throw it over the box, touch your chest to the ground, and then jump yourself over the box. So, a little like we did for the Power portion today, but with some extra added goodness!