NOTE: The Fitness Center will be closed tomorrow in observance of Veterans Day.  Please plan accordingly


15 Cal Row

Jog 30’ and back x3

High knees 30’

Butt kickers 30’

Backwards lunge 30’

Side lunge 30’

Inchworm 30’

4 Min of jump rope practice


With a running clock:

0:00-12:00 – Run 1 Mile

12:00-20:00 – 300 Double Unders

20:00-26:00 – 100/75 Cal Row


If no rower – Sumo Deadlift High Pull (95/65) – 1 Rep per Cal

Some longer cardio pieces for your enjoyment today.  If you finish one piece under the time limit, use the remaining time as rest (ex. I finish my mile run in 9 min, I rest until the clock gets to 12:00, then I start my double unders).  If you are not able to finish a particular part in its given time cap, once the time cap hits, go directly to the next piece regardless of where you end

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.


Scaling Options:

DUs -> 600 Single Unders


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


Cool Down:

Calf Stretch – 1 Min per leg


Roll out hamstrings and low back

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