Before we get to the WOD, a little video courtesy of CrossFit HQ…

today, we have slightly altered version….

WOD:

Teams of 2:

Partner 1 does 100 double Unders

Partner 2 then does 100 Double Unders

Team completes 75 Cal Row (broken up any way they want)

Team completes 50 Total Dumbbell (45/30) step ups (24/20) these are broken up any way they want.

Teams can be m/m, f/f, m/f

X-tra:

Turkish Get ups

15 min working technique

Vid courtesy of CrossFit HQ.  Kettlebell guru Jeff Martone outlines the three steps of the movement.

First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position.

Tabata roll out whole body

Start with left calf, roll out for 20 sec, take a 10 sec break then do right calf for 20 sec. Take a 10 sec break and do left hamstring,…etc until whole body is done.