Main – WOD
Jucha’s Warm Up (No Measure)
15 pogo hops
15 air squats
15 toe touches
15 Iron Crosses
15 small shoulder circles (fwd)
15 large shoulder circles (fwd)
15 small shoulder circles (bkwd)
15 large shoulder circles (bkwd)
15 Michael Phelps Back Slaps
15 OH shoulder touches
Single leg squat and push up complex
5-4-3-2-1
3 Rounds of Cindy (No Measure)
3 Rounds:
5 Pull-ups
10 Push-ups
15 Air Squats
500m Row (Time)
PVCs and Ninjas Please (Time)
10 Min Amrap:
5 Ninja Box Jumps
10 Step-Ups
15 PVC Man Makers
*1 PVC Man Maker = 1 Push-Up + 1 Dip on PVC Parallettes (all while your hands never leave the PVC)
**1 Ninja Box Jump = Start from your knees and jump to your feet and then up to the box.
Rx =
30″/24″ for Box Jumps and Step-Ups
Scaled =
Ninja Box Jump Scaled = Step-up 1 leg at a time instead of jumping up from kneeling and then perform box jump
