Warmup:

250M row

50 Single Unders

High knees 30’ and back

Butt kickers 30’ and back

Side shuffle 30’ and back

30 High-jump Single Unders

10 Pushup 2 Downward Dog +10 Calf pedals in Downward Dog

On rig: Perform 5 reps of: scap pull ups, kip swings, strict pull ups (or ring rows), kipping pull ups (or ring rows)

WOD:

For Time:

5 Rounds of “Cindy”

1000 M Row

4 Rounds of “Cindy”

800M Run

3 Rounds of “Cindy”

100 Double Unders

2 Rounds of “Cindy”

500M Ski Erg

Time cap: 35 Min

Video courtesy of ZeSztanga JejDoTwarzy. 1 Round of “Cindy” = 5 pull ups, 10 push-ups, and 15 air squats. With “Murph” less than 2 months away, going to continue with some days set as “Murph prep”.  This won’t make “Murph” any easier come Memorial Day weekend, but it will make you more physically capable of finishing the workout even faster. Today will be a grind, but dig in, keep your pace consistent and you’ll make it through under the cap.

Scaling Options:

Pull ups -> Buddha Pull ups -> ring rows

Push ups -> off a bench

Run -> .1.5 mile on Bike

Double Unders -> cut to 50 DUs -> 200 Single Unders

If no Ski Erg -> Banded Ski Erg-35 reps (video courtesy of KIS Fitness)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Scorpion hold – 1 Min per side

 

Couch Stretch – 1 Min per side