Warmup:

50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

30 Alt SUs

30 Double Unders or 5 Attempts

10 Med Ball Squats

5 Med Ball Push Press to Target

5 Wall Ball Shots

WOD:

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

1,200 Meter Run

 

Break up reps/distance any way you want.

Video courtesy of Invictus Fitness.  Tips on Wall Ball efficiency.  A great shooter’s choice WOD.  You can either grind through and do each section all the way through before moving on, or break up the distances/reps into sets and rotate through the movements.  Just remember, if you break it into sets, you’re looking at more time used to transition from one movement to the next.

 

Scaling Options:

Row -> additional 1200M Run

Med Ball weight -> 14/10 -> As needed

 

Cool Down:

Calf Stretch – 1 Min per side

 

Couch Stretch – 2 Min per side