WOD:

With a Running Clock…

0-8:00, Complete:

2.1 Mile on Assault Bike (Remaining time = rest)

8:00-14:00, Complete:

800M Run (Remaining time = rest)

14:00-18:00,Complete:

200 Double Unders (Remaining time = rest)

18:00-20:00, Complete

Bear Crawl down and back length of white box x 3

Scaling Options:

Run -> 1K Row

DUs –> attempts through 200 rope contacts->200 penguin jumps

Cool Down:

Calf stretch on rig -2X30 sec per side

Pigeon pose x 3 min per side