50 Single Unders

10 Pushup2Downward Dog

25 L-Leg SUs

25 R-Leg SUs

10 Thread the needle

30 Dubs or 5 attempts

5 Cobra to Hip Snap

5 Burpees

Barbell Warmup: With an empty barbell perform 5 reps of: Good mornings, Hang Power Cleans, Press, Push Press, Push Jerk



20 Min AMRAP:

20 Double Unders

7 Burpee Over Bar

7 Shoulder to Overhead (115/80)

20 Hand Release Push Ups

Video courtesy of Constantly Varied Gear.  Demo of Burpee over Bar.  Don’t forget, you do NOT have to lock out the hips and knees on the burpee.  But do not forget to jump with both feet going over the bar. Key to getting a ton of rounds in for this WOD is keep moving.  If you keep a pace the allows little to no rest between movements, then you should get a good score 


Scaling Options:

DUs -> 20 Penguin Hop -> 50 Single Unders -> 50 Bunny Hops

Bar weight -> 95/65 -> as needed (Elite:135/95)

Hand Rel Push Ups -> off knees


Cool Down:

30 Calf stretch per side in Downward Dog


Doorway Stretch – 1 Min per side


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