Warmup:

50 Single Unders

25 Single Unders w/higher jump

25 Double Unders or 5 attempts

High Knees 30’

Butt kickers 30’

If doing SDHP, barbell w/u: If you have no rower, grab an empty barbell, get feet outside shoulder width and grip bar with hands thumb distance apart. Perform 5 reps of, sumo deadlift, sumo deadlift with a violent hip extension at the top, 5 high pulls, 5 sumo deadlift high pulls

WOD:

For Time:

200 Double Unders

100 Cal Row*

1200 Meter Run

Break up however you want

* If no rower, perform 100 Sumo deadlift high pulls (75/55)

You are allowed to break up the reps and order of this WOD anyway you want.  So, if you want to break this up into 4 rounds of   50 Double Unders, 25 Cal Row and a 300M run, do so.  If you want to get all the dubs out of the way and then go 3 rounds of 400M run and 33.3333 Cals (I would go 40/30/30), do it!  It is up to you.  Just get through it!  And, since not everyone is going to have a rower at the house or have access to one, you can sub sumo deadlift high pulls for the row.  Each rep of SDHP is equivalent to 1 Cal Row.

Scaling Options:

Double Unders -> 200 Penguin Hops -> 400 Single Unders -> 400 Bunny Hops

Cool Down:

Heel cord mash – 1 Min per side

Leg Bleeds – 2 Min