Pic courtesy of CrossFit Steelhead.  Hope everyone recovered from last week and is ready for the last week of the 2023 CrossFit Open!!!

Warmup:

1:00 Row

50 Single Unders

10 Spider-Man Lunge w/twist

10 Heel2Toe

30 high-jump single unders

20 calf pedals in Downward Dog

10 Kneeling Lat Stretch

1:00 Row

20 Double Unders or 3 attempts

WOD:

For Time:

1000m Row

200 Double Unders

60 Cal Echo Bike

200 Double Unders

1000m Row

Time Cap: 30 Min

Looking for a good steady-state pace on today’s WOD.  If you do the quick math, accomplish each section in 6 minutes or less, you’ll make it under the time cap

Scaling Options:

Double Unders -> 400 Single Unders

Cool Down:

Calf Stretch on rig Stretch – 1 Min per side

Roll out lats and hips – 1 Min per side per body part