Warmup:

50 Single Unders

250M row

20 pedaling calf raise in downward dog

25 high-jump SUs

10 Iron Cross

10 Bow2Bends

20 Double Unders or 3 attempts

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

WOD:

For Time:

1000m Row

200 Double Unders

60 Cal Ski Erg

200 Double Unders

1000m Row

No fancy tricks to today’s WOD.  Just dig in and grind!

Scaling Options:

Double Unders -> 2X Single Unders

If no ski erg, banded ski erg.  2 Pulls + 1 Cal

Video courtesy of Vintage CrossFit

Cool Down:

Calf Stretch on rig – 2 Min per side

Roll out T-Spine – 2 Min