Warmup:

:30 Jump Rope

Butt Kickers 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

:30 Ski Erg

Video courtesy of Runify

WOD:

For Time:

800M Run

150 Double Unders

30/25 Cal Ski Erg

400M Run

10 Double Unders

15/12 Cal Ski Erg

Video courtesy of WOD Prep.

Some good grind work to finish out the week!  You hear me say it all the time, but again, smooth is fast when it comes to dubs.  Don’t rush them!

Scaling Options:

Double Unders – 2X Single Unders

Run -> 500M row for every 400M ran

Cool Down:

Calf Pedal in Down Dog – 30 per side

Leg Bleeds – 2 Min