Diana.
Pic: Angela Clancy.

WoD: "Front Side Up"

Complete As Many Rounds As Possible in 20 Minutes

of:

5 Front Squats (75 / 50 kg)

10 Box Jumps, step-down (24 / 20")

20 Ab-mat Sit Ups

REST 60 Seconds

20 Minutes yes however this is interval work, not a sustained effort across 20 mins. Use the minute off to freshen up as best you can and hit each round hard.
Bar is taken from the floor (squat clean can count as 1st rep), be sure to keep these unbroken.
Box umps are step-down today. Firstly you double underededededed 250 times or thereabouts yesterday so the calves are a bit tender. Secondly work on your efficient take off on each jump & don't rely on a stretch reflex. Remember we are training & not everyday is a competition.
Hold the standards. Form is priority as always.
Scale As needed.

Post number of rounds to Beyond The Whiteboard.