Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

200M jog

Calf stretch in downward dog – 20 per side

 

WOD:

Every 4 Min for 6 Round*s:

15/12 Cal Row*

200M Run

Max Reps – Double Unders

 

*1 Min rest between rounds

Score = Total Double Unders

If no rower available, Sumo Deadlift High Pull (95/65) – 1 rep per calorie

Video courtesy of WOD Star.  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.

So, yes, today is another day where there will be no scale for double unders.  This should excite everyone.  For those who have DUs, this should excite you because you have a shot at a real high score today.  It should excite those whose dubs are a work in progress because you should get some good practice in and will hopefully become more efficient in them.  AND, it should excite those who do not have dubs because this will be quite a bit of practice you will get in, and you may get your first Dub!!!  

 

Scaling Options:

If doing SDHP, bar weight -> 75/55 -> as needed

DUs -> No scale

 

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Pigeon Pose – 2 Min per side