Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

Spiderman lunge 30’

Inchworm 30’

Iron cross x5 per leg

20 over and backs

10 kip swings

WOD:

4 Rounds:

100 Double Unders

25 Pull Ups

* At the start of every minute, 5 Burpees

SO, at “go”, perform 5 burpees, then go into your DUs. At the start of every minute, drop down for 5 more burpees no matter where you8 are in the WOD. Once you get the burpees out of the way, continue with the WOD. For those coaching the class, keep an eye on the clock and let the athletes know when to drop for burpees.

Scaling:

DUs – Attempts

through 100 rope

contacts – 100 penguin jumps

Pull Ups – Inverted row*

Start at the 1:41 mark and watch to 2:37 for set up and execution.

Video Courtesy of: Jim Stoppani

Cool Down:

Banded lat stretch – 1 min per side

Calf stretch on rig – 2 min per side