Jog 30’ and back x3

High knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 DUs or 5 attempts

Super Squat Hip Sequence (video courtesy of Mobility WOD)



With a running clock….

From 0:00 – 10:00

2 Rounds:

400M Run

400M Row

From 10:00 – 12:00 – Rest

From 12:00 – 24:00


30 Double Unders

10 Cal Assault Bike

From 24:00 – 27:00 – Rest

From 27:00 – 35:00

As Many 100M sprints as you can

Rest is time it takes you to get back to starting line


Think of today as three separate WODs.  In the first, the fast you go, the more rest you get.  Meaning, if I finish the 2 rounds in 8 minutes, I now have a 4 min break before the next piece starts.  So, earn your rest.  For part 2, the AMRAP duration is good to try to keep a good pace early, then kick in into high gear towards the end.  Goal is, work the whole 12 minutes.  For part 3, this is where you let your recovery dictate how many reps you get in.  If you need an extra second or two after one of the sprints, take a couple extra seconds getting back to the start.  The goal is the best quality sprint in each 100M sprint you do.


Scaling Options:

If no assault bike, then 15 Cal Row

Double Unders -> 75 Single unders per round


Cool Down:

Calf stretch – 1 Min per side


Pigeon Pose – 1 Min per side

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