800m Run
10 Samson Stretch
10 Broad Jumps
10 Box Jumps
10 Wallballs


2 minutes on each side:

  • Smashing calves on the parallette



5 RFT:

400m Run
30 Box Jumps (24″)
30 Wall Balls (20#)

Time: 27:51

This one was a bit of a bear! I broke the first two sets of wall balls up into 18/12 then 10’s for the rest of the sets. Box jumps were a steady pace. I think the main thing that slowed me down was the work on the wall balls. Everything else was relatively fluid. I stepped down for each box jump so that could’ve been faster, but I was trying not to blow myself up on the first few rounds. Overall, happy with this one since it was my first attempt. Would like to break 25min moving forward though!

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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