WOD:

For Time*

100 Double Unders

1K Row

50 Double Unders

500M Row

50 Double Unders

500M Row

100 Double Unders

1K Row

*run 200M in between each movement

Scaling Options:

DUs – 2:1 SU ratio

If you can’t row or run, whatever one you can’t do, do that distance on Air Bike

video courtesy of WOD Prep.  If you have issues with Double Unders, this drill may change your life!

Cool Down:

Calf stretch on rig – 1 min ea side x2

video courtesy of Fitness Blender

Slow and controlled back raises on GHD

3X15

Rest as needed between ea set