Warmup:

2X:

:30 jump Rope

8 Alt Box step ups

25’ L-arm KB suitcase carry

25’ R-arm KB suitcase carry

:30 Echo Bike

:30 Calf Stretch on Down Dog

WOD:

EMOM 40:

Min 1 – 30 Double Unders

Min 2 – 100′ Dual KB Farmer Walk (55/35)

Min 3 – 8 Box Jump Overs (24″/20″)

Min 4 – 12/9 Cal Echo Bike

Min 5 – Rest

Score = Total completed rounds (top possible score = 32)

Video courtesy of ShapeFit.

Looking for steady state movement throughout the 32 minutes of actual work in the WOD.  Make sure your posture in the Farmer Walk stays good, even as you start getting tired.  Don’t let fatigue cause you to round the shoulders and upper back forward during these.  Keep the core tight, shoulders back, and eyes forward (body follows the eyes, if you look down, you’ll lean down) as you move through.

Scaling Options:

Dubs -> 60 Single Unders

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Box height -> 20/16 -> as needed (ELITE: 30/24

Cool Down:

Calf Stretch on Rig – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side