Warmup:

Jog 30’ and back x4

High knees 30’and back

Butt kickers 30’ and back

50 Single Unders

Side shuffle 30’ and back

20 double unders or 3 attempts

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

On rig: Perform 5 reps of: scap pull ups, kip swing, kipping knee raise, toe 2 bar

WOD:

For Time:

400m Run

10 Toe2Bar

50 Double Unders

400m Run

10 Toe2Bar

40 Double Unders

400m Run

10 Toe2Bar

30 Double Unders

400m Run

10 Toe2Bar

20 Double Unders

400m Run

10 Toe2Bar

10 Double Unders

Video courtesy of Park City CrossFit.

So, with this WOD, the running and Toe2Bars are constant on their rep range.  The Double Unders will decrease each round.  Therefore, plan on a steady pace as you start this WOD, and look to increase the pace each round.

Scaling Options:

Run -> 500M Row

Toe2Bar -> 1-Legged Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying T2B -> V-Ups

Video courtesy of Functional Bodybuilding

Double Unders -> 2X Single Unders

Cool Down:

Cobra Pose – 2 min

 

Calf Stretch on rig – 2 Min per side