Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

15 Cal Row

30’ high knees

30’ butt kickers

10 Squat2Stand

20 Calf stretch in downward dog

WOD:

For Time:

800M Run Buy-In

then…

50 Cal Row*

100 Double Unders

40 Cal Row

80 Double Unders

30 Cal Row

60 Double Unders

20 Cal Row

40 Double Unders

10 Cal Row

20 Double Unders

then…

800M Run Cash-Out

 

*If no rower – 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.  Today should be a good cardio burner!  Little running to begin and end and a good mix of rope work and rowing in between!  The run is just the right length where you can push the pace a bit without worrying about being too gassed once you start the descending ladder of double unders and rowing.

 

Scaling Options:

DUs -> 2X Single Unders

Run – > 1000M Row -> 4 Min of Cardio

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

 

Cool Down:

Calf Stretch on rig – 2 Min per side

 

Roll out back – 3 min