Warmup:

10 Cobra to Down Dog

30 Single Unders

10 Calf Pedal in Down Dog

30 High-jump single unders

10 Hollow Rocks

10 Glute Bridges

20 Double Unders or 4 attempts

On Rig –  Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bars

WOD:

For Time*:

50-40-30-20-10

Double Under

Toe to Bar

*20 Wall Balls (20/14) to 10’/9′ target After Each Set

Video courtesy of The Barbell Physio.

Don’t get sticker shock when you see “50 Toe2Bars” in this WOD.  Just remember, what is the best way to eat an elephant?  One bite at a time.  Take manageable chunks out of the bigger sets without letting yourself get fully fatigued.

Scaling Options:

Dubs -> 2X Single Unders

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

MB weight -> 14/10 -> as needed

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Cobra Pose – 2 Min