Warmup:

50 Single Unders

25 SUs on l-leg

25 SUs on r-leg

30 Alternating Single Unders

30 Dubs or 3 attempts

10 KB deadlifts

10 Russian KB Swings

10 Am KB Swings

50’ Suitcase walk per arm (see vid below, courtesy of T-Nation)

 

WOD:

4 Rounds:

50 Am KB Swings (53/35)

40 Double Unders

30 KB Goblet Squats (53/35)

20 Pull Ups

100M L-Hand Suitcase Carry (53/35)

100M R-Hand Suitcase Carry (53/35)

 

Little bit longer WOD for today.  Chip away at the higher-rep sets and keep moving!

 

Scaling Options:

KB Weight -> 35/25 -> as needed

DUs -> 2X SUs

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

 

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

 

Kneeling Lat Stretch – 1 Min per side