For Time:

3 Rounds:

50 Double Unders

15 Power Cleans (135/95)


100/70 Cal Row


3 Rounds:

50 Double Unders

25 KB Swings (53/35)

Two very fun 3-Rounders with a little cardio piece in the middle.  Think manageable chunks on the weighted movements and consistency in the cardio pieces.


Scaling Options:

DUs -> As many DUs in 75 Rope Contacts -> 50 Penguin Hops  -> 100 Single Unders

A rope contact means every time the rope touches the ground.  So, in a single under, there is one rope contact per rep.  In a double under, there are two rope contacts per rep.  For this scale option, your goal is to attempt as many double unders as you can in 100 rope contacts.  This is for the athlete who can get a few double unders, but is working on consistency.  If you do not have DUs at all, use one of the other scaling options

For Penguin Hops (video courtesy of WOD Prep)

Bar weight -> 115/80 -> 95/65 -> as needed

KB weight -> 35/26 -> as needed


Cool Down:

Calf Stretch on rig – 2 min per side


Roll out T-Spine – 30 passes

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