Warmup:

Jog 30’ and back

High knees 30’

Butt kickers 30’

Side shuffle 30’ & back

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt Single Unders

30 Double Unders or 5 attempts

S/S/S:

10 Min work on Double Under Efficiency

Video courtesy of WOD Prep.  Take a little time working on making your dubs a bit more efficient.

WOD:

4 Rounds:

800M Run

100 Double Unders

Little longer WOD for today.  Try to grind this one out at a good pace, and don’t rush the movement on dubs.  Keep a steady pace and try to string as many reps together as possible.

 

Scaling Options:

Run -> 1K Row per round

 

DUs -> 2X Single Unders

 

Cool Down:

Continuous alternating calf stretch while in downward dog* – 2×1 Min, take 30 sec between sets

Video courtesy of JKConditioning.com

 

Leg bleeds – 2 min