Warmup:

2X:

1:00 Row

10 Squat2Stands

10 Cobra to Down Dog

1:00 Jump Rope

20 Calf Pedals in Down Dog

-then-

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

WOD:

5 Rounds:

500/450M Row

50 Double Unders

-rest 1:1 between sets-

Goal 2:30-3:00 per round

Time cap per round – 4 Min

Time Cap for whole WOD – 36 Min

Video courtesy of RX Smart Gear Australia.

The goal is to keep a steady enough pace to finish the row roughly at the 2 Min mark, but not be so gassed that you can’t go right into the rope work.  And on the dubs, be steady rather than fast. The 1:1 work/rest ratio should allow you to be fresh each round.

Scaling Options:

Dubs -> 75 Single Unders (ELITE: 100 Dubs)

Cool Down:

Calf Stretch on rig – 1Min per side

Lat Stretch – 1 Min per side