Warmup:

2X:

:30 Jump Rope

10 Huggers

10 Over and Backs

:30 Row

10 Squat 2 Stand

10 Samson Stretch

:30 Row

WOD:

Every 5 Min for 5 Sets, complete:

15/12 Cal Ski Erg

75 Double Unders

15/12 Cal Row

Time cap per round – 4 Min

Score = Slowest Round

Video courtesy of Train FTW.

If you do the quick match, aim to finish each piece in a minute or so and you’ll make it under each round’s cap.

Scaling Options:

Dubs -> -> 50 Double Unders per round -> 150 Single Unders (ELITE: 150 Dubs per round)

Cool Down:

Couch Stretch – 2 Min per side

Calf Pedal in Down Dog (slow and controlled) 30 per side