Warmup:

Grab rope and light DB

5 Min AMRAP:

20 Single under or 10 Jumping Jacks

10 Hollow Rocks

5 DB deadlifts per side

5 DB Push Press Per side

4 Alt DB Snatch

 

S/S/S:

10 Min Double Under Practice

Video courtesy of Train FTW.  A good progression for those still trying to get Double Unders down

 

WOD:

20 Min AMRAP:

15 Sit-Ups

30 Alt DB Snatch (50/35)

45 Double-Unders

Video courtesy of BoxProgramming.com  Good tips on making the DB Snatch more efficient.  Again, if DBs are not available, feel free to do KB Snatch or use whatever is available (laundry bottle, milk jug, 12-pack of cans, etc..)

 

Scaling Options:

Sit ups -> feet anchored

DB weight -> 35/25 -> as needed

DUs -> 90 Single Unders per round -> 45 penguin hops per round -> 90 bunny hops per round

Video courtesy of WOD Prep.  Demo of Penguin Hops.

 

Cool Down:

Cobra pose – 1 min

 

Downward Dog pose (alt calf stretches throughout time) – 2 min