WOD:
For time:
40-cal row
200 double-unders
40-cal row
Intended stimulus: 5-10 Minutes
Intermediate:
For time:
40-cal row
100 double-unders
40-cal row
Beginner:
For time:
20-cal row
100 single-unders
20-cal row
Home Workout:
For time:
15 shuttle runs
200 double-unders
15 shuttle runs
– 1 shuttle run is 25 ft out and back.
Movement scaling options:
Row: Calories, machine substitutions
Double unders: Reps, timed attempts, single-unders
Post-Workout Skill Work:
On a 10:00 clock:
Free-standing handstand push-up practice or press to handstand practice