30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

10 Spiderman Lunge

10 Squat2Stands

50 Single Unders

25 High-jump Single Unders

25 Double unders or 4 attempts

If doing Sumo Deadlift High Pulls, barbell w/u: With an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull


With a running clock, complete in set time:

0:00 – 8:00

-100 Cal Row (or 100 Sumo Deadlift High Pulls @ 95/65)


8:00 – 12:00

-150 Double Unders


12:00 – 20:00

-1200M Run


20:00 – 24:00

-150 Double Unders

Video courtesy of WODStar.  If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls.  This mimics the movement and stimulus of the rower pretty darn close.  Today will be a good cardio buffet.  If you move at a fast pace through each section, you will get rest time.  Or, if you want to keep a more steady pace and just go from one section to the next with little to no rest, that’s fine too, but aim to make the time cap on each section.


Scaling Options:

If doing SDHP -> 75/55 -> as needed

DUs -> 150 Penguin Hops* -> 300 Single Unders -> 300 Bunny Hops

Run -> 1500M Row -> 2.1 Mile on Assault Bike

If unable to finish a given section in the given time, reduce reps/distance to make each time cap

Video courtesy of WOD Prep.  Demo of Penguin Hops.  Keep working towards those Dubs!!!



Cool Down:

Calf stretch on wall or rig – 1 Min per side


Saddle Pose – 2 Min

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