Tuesday, August 15th


How to Screen for Ankle Mobility -Squat University

Performance is in red, Competition is in blue, Links are in green

A)  10 rounds of:

1 Rope climb
200 ft Run 
*15 minute time cap
(Sub 3 scaled rope climbs + toes to rope)

B) On the minute, for 20 minutes:
Even: 9/6 Row calories
Odd: 4 Box Facing Burpee box jump/step overs 24/20

Practice the most efficient footwork possible on the BBJO to waste as little energy as possible


A)  10 rounds of:

1 Legless rope climb
200 ft Run 
*15 minute time cap
(If you have legless rope climbs then take your time and work through them. If you only have a pull or two then do what you can and finish using your legs. For many of you, the run may be a brisk walk to get recovered for the next climb)

B) On the minute, for 20 minutes:
Even: 12/9 Row calories
Odd: 6 Box Facing Burpee box jump overs 24/20

Practice the most efficient footwork possible on the BBJO to waste as little energy as possible

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531