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

10 Cobra 2 Down Dog

5 Cobra to Hip Snap

8 box step overs

3 burpees

5 box jump overs

WOD:

For Time:

Cash-In: 50 Double Unders

then…

25 Burpee Box Jump Overs (24/20″)

200M Run

20 Burpee Box Jump Overs

400M Run

15 Burpee Box Jump Overs

600M Run

10 Burpee Box Jump Overs

800M Run

then…

Cash-Out: 50 Double Unders                        

Time Cap – 30 Min

Video courtesy of Kari Pearce.  Looking to push the endurance a bit today, both in a cardio movement (running) and in a gymnastic movement (burpee box jump overs).  With the BBJOs, try to move at a constant pace so you don’t waste time just standing around trying to catch your breath.  As the run increases, try to keep the same pace you had on the run before it.

Scaling Options:

Double unders -> 35 DUs -> 100 Single Unders

Box height -> 20/16 -> as needed

Run -> Row 250M per 200M run

Cool Down:

Calf Stretch on rig – 1 Min per side

 

Pigeon Pose on Box – 2 Min per side

 

Roll out hamstrings – 10-15 passes per side