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


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


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s