Warmup:

8:00 AMRAP:

1:00 jump rope

5 KB deadlifts

5 Russian Swings

5 Goblet Squats

10 Calf Pedal in Down Dog

WOD:

5 Rounds for Reps:

1:00 Max Reps – Am. KB Swings (55/35)

-Rest :20

1:00 Max Reps – Double Unders

-Rest :20

1:00 Max Reps – Goblet Squats (55/35)

-Rest :20

Video courtesy of WOD Prep.

So, two big things about today. 1)While it says “Max Reps” on each movement, that should not mean you try to go completely crazy on your pace in round one.   Remember, you have FIVE rounds of each movement in this workout, so aim to be as consistent as you can from round to round. 2) You read the below scale options correctly.  Barring a physical limitation, there is NO scale for double unders.  For those who do not have double unders, you have been given a gift today.  5 minutes of dedicated time to practice and attempt dubs!  Know what normally happens on this kind of a day?  At least one person who does not have dubs will get their very first one today!  Pretty damn exciting!

Scaling Options:

KB weight  -> 35/25 -> as needed (ELITE: 70/55)

Double Unders -> No scale

Cool Down:

Childs Pose – 2 Min

Calf Pedal in Down Dog – 20 Per side