Warmup:

:30 Jump Rope

10 Calf Pedals in Down Dog

10 Kneeling Lat Stretch

1:00 Row

10 Over & Backs

10 Huggers

:30 Jump Rope

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups.  If doing Buddha Pull Ups, perform 3X5 Ring Rows

WOD:

3 SETS of…

2 Rounds For Time:

20/15 Cal Row

20 Pull Ups

50 Double Unders

-Rest 2:00 between Sets-

*Score time for each Set — Set 1, 2, 3

Video courtesy of WOD Prep.

So yes, 1 set consists of 2 Rounds of the row, pull ups, and double unders.  Yes, you will do 3 sets of that.  Yes, this one will go a bit longer.  Dig in!

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

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

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Kneeling Lat Stretch – 1 Min per side