WOD:
3 rounds for time:
800/1,000-m row
100 double-unders
Intended Stimulus:15-20 Min
Intermediate:
3 rounds for time:
800/1,000-m row
50 double-unders
Beginner:
3 rounds for time:
400/500-m row
50 single-unders
Home Workout:
3 rounds for time:
800-meter run
100 double-unders
Movement scaling options:
Row: Distance, substitutions
Doble unders:Reps, single-unders, substitutions
Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions