Warmup:

1:00 Jump Rope

10 Side Lunges

10 Calf Pedals in Down Dog

10 Reverse lunges

1:00 jump rope

10 Spider-Man Lunges

10 Squat2Stands

1:00 Jump Rope

WOD:

On a Running Clock:

0:00 – 8:00, complete 2 Rounds of…

20/15 Cal Ski Erg

50 Double Unders

8:00 – 18:00 complete 2 Rounds of…

25/18 Cal Row

100 Double Unders

18:00 – 30:00 complete 2 Rounds of…

30/24 Cal Echo Bike

150 Double Unders                  

Score = add total work time for all 3 sections

Video courtesy of Technique WOD.

Your goal in each section is to get about 2 Minutes of rest before the next section begins.

Scaling Options:

Dubs -> 2X Single Unders

Cals -> reduce as needed

Cool Down:

Calf Pedal in Down Dog – 30 pedals per side

Couch Stretch – 1 Min Per side