Warmup:

1:00 jump rope

30 Calf Pedals in Down Dog

:30 Hollow Hold

10 Inchworm Push ups

1:00 jump rope

:30 Calf Pedal in Down Dog

10 Plank Shoulder taps

2 Wall Walks

2X Empty sled push 50’

WOD:

Every 4 Minutes for 32 Minutes:

50 Double Unders

5 Handstand Push Ups

50’ Sled Push

Loads – 135/75 (so, three 45# plates for guys, or three 25# plates for ladies)

Video courtesy of Breaking Muscle.Goal today should be pretty close to a 1:1 work/rest ratio (aim to finish all work in a round within 2 min).  Steady on the dubs, good, smooth HSPUs, and then keep the hips low, arms locked out on the sled push.

Scaling Options:

Dubs -> 100 Single Unders

HSPUs -> Pike Push Ups off Box -> Pike Push Ups off floor -> high kneel DB Press

Sled weight -> as needed

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Banded Bully Stretch – 1 min per side