WOD 9.3.13

Plate 163, 'Jumping, standing broad jump'

A. EMOM for 5 minutes

  • 5 Backs Squats
  • (try to use 60% of bodyweight if you are capable, otherwise use the heaviest loading you can with good form.)

B. Standing Broad Jump Test

  • 5 Attempts to establish the max distance possible in one jump.
  • Must jump and land with two feet together.
  • Falling or taking a step forward negates your attempt.


  • 10  Kettlebell Lunges (35kg/25kg)
  • 30 second Plank
  • 10 Goblet Squats
  • 200m Run

D. 3x

  • 30 sec. Handstand Hold
  • 30 sec. Glute Stretch/side (pigeon)



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