Durability
3 Rounds done quickly with no shoes on…socks are required at all times on all athletes on all days 
30 Second Band X Walk
20 1-legged Hip Lift per side
10 1-legged RDL per side
Skill/Strength
Warm Up
WOD
21 Min AMRAP
30 Alternating Jumping Box Step Ups (20/20″) Rx+ 20/15 MB
20 Burpees (Rx+ Strict Push-Up Burpees)
10 Strict Pull-Ups (Rx+ 20/15 MB)
For the alternating jumping box step ups, it is important to take into account the action of the bottom/landing leg. If athletes are distracted or unaware, then there is the chance that they will pound on their bottom leg too much, asking it to absorb more repeated force that it is accustomed to. The solution to this is simple; show control on your landing. More specifically, when you first touch down your forward leg onto the top of the box during the descent, ensure that you use your top leg aggressively to decelerate. This will lower the stress on the grounded leg and result in a much smoother looking rep.
Today’s working is all about not blowing your back out after 18.4. If your low back is tight from yesterday, then please take today slow.
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