Warm Up:

50 Single Unders

5 squats w/med ball

25 L-leg SUs

Jog length of box w/med ball

25 R-leg SUs

10 med ball Dls

25 DUs(or attempts)

10 wall ball shots

WOD:

For Time:

50 Double Unders

400M Med Ball Run (20/14)

40 Double Unders

400M Med Ball Run

30 Double Unders

400M Med Ball Run

20 Double Unders

400M Med Ball Run

10 Double Unders

400M MEd Ball Run

Position the ball in the best place that will keep your back from hurting as these runs can get long. Yes, this one will be a grinder, but all these runs you have seen recently is helping you get better for Memorial Day Murph!

Scaling:

DUS -> 3X SUs, or Penguin Jumps

Med ball weight -> as needed

Cool Down:

10 Downward Dog to Cobra

Mash shoulders w/lacrosse ball x 2 min