ATTENTION: Due to manning issues, the Combat PT Tent will be closed 28June-6July. Please plan accordingly.



50 Single Unders

20 Alt calf stretch in Downward Dog

10 Bow2Bends

10 Knee Hug to Hip Opener

20 Double Unders or 5 attempts

10 Scorpions

If no rower, do Sumo Deadlift High Pull Warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls



8 Rounds:

:20 Seconds Push Ups

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest


Score = Total Combined Reps

So, for this first WOD, if you notice there is no scale for Double Unders today.  What I want EVERYONE to do is in those sets, take the 20 seconds to practice.  Even if you have never hit a double under before, take the 20 seconds each of the 8 rounds to give it a shot.  You may just surprise yourself.


EMOM x 20 Min:

Even Minutes – 15/12 Calorie Row (or SDHP 75/55)

Odd Minutes – 15 Burpees

Video courtesy of WOD Star.  If doing Sumo Deadlift High Pulls


Scaling Options:

Push Ups -> Off a bench

If doing SDHP -> 65/45 -> as needed

Cals and Burpee reps – Cut to 12/10 and 10, respectively (only do this if you fail to make the count during a given minute.


Cool Down:

Doorway Stretch – 1 Min per side


Calf Stretch – 1 Min per side

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