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


For Time:

800M Run Buy-In


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


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

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