Don’t forget, our EOD WOD Event takes place this Friday at the Combat PT Tent from 0600-0900

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 Cal Row

WOD:

Every Minute On the Minute for 24 minutes:

Min 1 – 100M Shuttle Sprint

Min 2 – 35-50 Double-Unders

Min 3 – 15/12 Cal Row

With the shuttle runs, set up at 25’ area.  You will sprint down and back 2 times to make the 100’. On the dubs, your goal should be to go unbroken on the sets.  With the row, use a forceful leg drive to make the cals zoom by.

Scaling Options:

Double unders -> 100 Single Unders

Cool Down:

Calf Stretch on rig – 1 Min per side

Iron Cross – 1 Min per side

Roll out hamstrings – 10-15 passes per side