Warmup:

50 Single Unders

8 Box step ups

25 L-Leg Single Unders

25 R-Leg Single Unders

30 Alt Single Unders

5 Box Jumps

25 Dubs or 4 attempts

5 Cobra to hip snap

10 Spider-Man Lunges w/twist

On rig: On the rig, perform 5 reps of, scap pull ups, kip swings, strict pull ups, kipping pull ups

WOD:

4 rounds, 60 seconds work, 30 seconds rest per station of:

Cal Ski Erg

Burpees

Pull Ups

Box Jumps (24/20)

Double Unders

Alternating Lunges

 

Score = Reps + Cals

 

Goal: after 1^st round of each movement, stay in +/- 5 reps/cals every subsequent round

Today is about repeatable efficiency in movements.  With having a minute of work, not looking for an all-out sprint, but taking full advantage of the whole minute (remember, you have a break right after the minute of work).  Think of the first round of each minute as the benchmark to hit in each subsequent round.  Can you maintain that pace?  Push yourself!  And yes, below you’ll see there is no scale for double unders today.  If you don’t have dubs, guess what?  You will get 4 separate minute opportunities to work on getting your first one. For some good tips, see video below, courtesy of WOD Prep

Scaling Options:

If no Ski Erg -> Banded Ski erg -2 reps per cal

Video courtesy of KIS Fitness

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

Box height -> 20/16 -> as needed

DUs -> no scale

Lunges -> Air Squats

Cool Down:

Pigeon pose on box – 1 Min per side

 

Calf Stretch – 1 Min per side