WOD:

5 Rounds:

400M Run

20 Burpee Box Jumps (24/20)

50 Double Unders

*2 Min Rest between Rounds

Score = Slowest Round

40 Min Time Cap

So, with a running 40-minute clock, the goal is to get all 5 sets in prior to the time cap.  That said, it would be a good idea to move at a fast rate through the run and Burpee Box Jumps, and then be proficient on the DUs.  Also, the 2-minute break will allow you to catch your breath prior to going fast in the next round.

Scaling Options:

Run -> 500M Row

Box height -> 20/16 (or 30/24 for Elite)

DUs -> 100 SUs

Cool Down:

Calf stretch on rig – 2 min per calf

Frog Stretch – 3 min

Video courtesy of SOFlete.  Quick demo of the Frog Stretch.