28 Min AMRAP:

400M Run

500M Row

50 Double Unders


Keep yourself moving through this WOD!  Steady pace will get you the furthest.


Scaling Options:

Run –> 500M Ski Erg


Row -> .5 mile Assault Bike


DUs ->Attempts through 75 rope contacts -> 50 Penguin Hops* ->100  SUs

video courtesy of WOD Prep.  This is a great drill to get the timing of DUs down.  I highly suggest everyone try one of the other scaling options before resorting to single unders.  Nothing against SUs, but if you want to eventually get to doing DUs consistently, try building up the skill rather than just sweating in the WOD.



Cool Down:

Calf stretch on rig – 2X30 sec per side


Pigeon pose – 2 min per side

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