Warmup:

2X Through:

:30 jump rope

10 Cobra2Downward Dog

:30 Row

20 Calf Pedals in Down Dog

:30 jump rope

10 Bow 2 Bends

:30 Row

WOD:

For Time:

500M Row

100 Double Unders

1000M Row

80 Double Unders

2000M Row

60 Double Unders

Video courtesy of Dark Horse Rowing.

With the heavy volume of work we had this week, today is more about steady state.  It won’t be easy, but this will give the joints a little reprieve. Keep a steady stroke rate as the distance gets longer, and look more for a rhythm in your dubs rather than sprinting through them

Scaling Options:

Dubs -> 2X Single Unders (ELITE: Cross Overs)

Cool Down:

Calf Stretch on Rig – 1 Min per side

Kneeling Lat Stretch – 1 Min per side