Warmup:

100 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Iron Cross

10 Scorpion

30 Dubs or 4 attempts

5 Back Roll to V-sit

10 empty bar RDLs

Work up to Deadlift weight

pic courtesy of Pintrest.  Very true, Lauren, very true.

 

WOD:

For Time:

1 Mile Run

100 Double Unders

30 Deadlifts (185/135)

800 Meter Run

50 Double Unders

20 Deadlifts (185/135)

400 Meter Run

25 Double Unders

10 Deadlifts (185/135)                

 

Time Cap: 35 Min

Today is meant to be more of a longer, “grunt style” WOD.  The distance, reps, and weights are not so high or heavy as to put you in danger of failure, but just enough to tax you to the threshold.  Grit down and keep going!

Scaling Options:

Run -> Rows of 2K, 1K, 500M, respectively

Double Unders -> cut reps in half but still do double unders -> penguin hops for RX rep count -> 2:1 Single Unders -> 2:1 bunny hops

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Iron Cross hold – 1 Min per side

 

Roll out hamstrings