image Coach Heather flying through her burpee box jumps!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. 100 Double Unders (5min.)

2. Warm-up D: 2 rounds of the Standard warm-up @ 10-15 reps each. (10 min.)

3. “Fitness Forever Nutrition Challenge WOD 1 Re-Test”


For time:

  • Row 1000m
  • 50 Thrusters (45/33lbs)
  • 30 Pull-ups

LIII: as rx’d LII: scale thrusters and pull-ups as appropriate LI: AMMAP 4 minute Row then 4 rnds of 10 thrusters, 10 ring rows *Run in heats as needed.

4. Cash-Out:


  • Even minutes: 1-2 Wallwalks
  • Odd minutes: 10 L-sit knee extensions

The wallwalk is a skill builder for the handstand. This is what it looks like: DO NOT DO IT SLOPPILY. If your technique starts to come apart, get in a pike push-up position on a box, then walk your hands out and back.



Have fun!