15 minutes for quality:
3 Box Jumps (AHAP)
2 Weighted Strict Pull-ups (AHAP)
1/1 TGU (AHAP)
post total of box jump height in inches + heaviest pull-up load in pounds + heaviest TGU load in pounds (ex: 36″ jump + 45# pull-up + 50# TGU = a total score of 131)
As high and as heavy as possible with sound technique. That’s the goal for this workout. You’ll practice everything in the warm-up so that by the time the coach starts the clock you’re already at something moderately high/heavy. You’ll then add, or take away, as needed throughout the 15 minutes for work keeping the goal “as high and as heavy as possible with sound technique” as your guiding light. Those who don’t yet have weighted pull-ups can go bodyweight and if you need further scaling do 2 reps of eccentric lowers as slow as possible! If you can’t lower for at least 5 seconds, add a band to your eccentric lower so that you can hold the slow lower for at least 5 seconds. Your score to post in SugarWOD is the # of inches jumped + pull-up load in pounds (put 0 if you do eccentric lowers) + heaviest TGU in pounds. Put the separate numbers in the notes. The finisher is SHORT so be ready to give it everything!