Jumping BeanInspiration”Great things never come from comfort zones.”
Your challenge this week: challenge your work ethic, your pace, your nutrition, your mindset…challenge it all this week to 1% better! When we step outside our comfort zone it’s usually met with resistance due to fear of failure. If you find yourself struggling, think of this quote and strive to change the good to great. 
Warm-upWarm-upI. AMRAP x 8 MINUTES
10 DB Strict Presses
10 V-ups
5/5 SA DB Bent Over Rows
10 Scap Pull-ups
:30 Hollow HoldMetconWeighted Pull-ups (3-3-3-3-3)15 minutes to build to a 3RM Weighted Strict Pull-up.
If unable to to perform an unassisted Pull-up build to the least assistance needed for 3 reps.Metcon (AMRAP – Reps)EMOM x 21 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Box Jumps (FIT may step-up)(24/20)
MIN 3 – Athlete Choice*
*Athlete can choose 10 Strict Pull-up, 10 Strict Ring Row, or 10 DB Bent Over Row every roundSCALING:
RUN — First scale the distance down that allows athletes to finish in :50 or less. If athletes can not run today, you can substitute it with 250m on the rower.
BOX JUMP — If athletes cannot jump have them perform Step-ups instead.
PULLING MOVEMENT — For the third station of the EMOM, athletes have a choice to pick their pulling movement, we want them to pick something that is challenging but they should be able to perform it completely strict and with full control for all 7 rounds