To sign up for the EOD WOD for the Fallen event, click here.

Warmup:

:30 Jump Rope

Walking lunge 30’

Reverse walking lunge 30’

1:00 Echo Bike

Spider-Man Lunge 30’

Inchworm 30’

A-Skip 30’*

B-Skip 30’*

:30 jump rope

Video courtesy of Runify

WOD:

Every 11 Min for 3 Sets:

200m Run

40 Double Unders

30/20 Cal Echo Bike

40 V-Ups

30/20 Cal Echo Bike

40 Double Unders

200M Run

-Score = total working time-

Video courtesy of CrossFit HQ.

3 cardio/gymnastics mini chippers for you today! Move with a purpose, but save the sprinting for the end of round 3.

Scaling Options:

Run -> 250M row

Dubs -> 20 dubs -> 60 Single Unders

V-Ups -> Alt V-Ups

Cool Down:

Calf Pedal in down dog – 30 per side

Cobra Pose – 2 Min