Warmup:

2X:

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Spider-Man Lunge to twist

10 Down Dog Toe Taps – See video below, courtesy of The Active Life

1:00 Row

10 Over & Backs

10 Huggers

WOD:

For Time:

1000M Row

200 Double Unders

60/45 Ski Erg

200 Double Unders

1000M Row

Time Cap: 35 Min

Video courtesy of Kristi Eramo O’Connell.

Today is all about maintaining an even pace on each movement.  Don’t go slow on anything, but don’t let the hear rate get crazy-high as you’ll be doing each movement for a little while.  This will especially hold true in the dubs.  Find that rhythm!

Scaling Options:

Dubs -> 400 Single unders

Cool Down:

Calf Stretch on Rig –1 Min per side

Roll out low back and T-Spine – 2 Min