Warmup:

50 Single Unders

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

25 Dubs or 4 attempts

10 Air Squats

10 Squat2Stands

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar, pull ups

Ankle rotation work – See video below, courtesy TurnFit

WOD:

For Time:

800m Run

40 Pull-ups

80 Double Unders

600m Run

30 Toes-to-Bar

60 Double Unders

400m Run

20 Pull-ups

40 Double Unders

200m Run

10 Toes-to-Bar

20 Double Unders

Today WILL be a grind.  Find a good, steady pace in the higher-rep/distance pieces, and then pick up the pace as you work into the shorter ones

Scaling Options:

Run -> row 250M for every 200M run

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

DUs -> 2X SUs

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Cool Down:

Kneeling Lat stretch – 1 Min per side

 

Calf stretch on rig – 1 Min per side