Warm Up:
3 sets:
10 PVC overhead squats
5-10 hollow rocks
5-10 supermen
5-10 ring rows/strict pull-ups/strict C2B
5-10 push-ups/diamond push-ups/strict ring dips
Skill Work:
8 sets for reps:
:20 double-unders
Rest :10
(Compare to Jan. 4, 2022)
WOD:
5 rounds for time:
35 double-unders
200-m run
Time Cap: 10 Minutes
Intermediate:
5 rounds for time:
:30 double unders
200-m run
Beginner:
5 rounds for time:
35 single-unders
200-m run
Movement scaling options:
Double-Unders: 1:00 of attempts, 35 single-unders
Run: Distance, substitute with C2 bike, row, or ski
Alternate Workout:
5 rounds for time:
35 lateral line hops
15 up-downs to a target
Cool down:
3 sets:
:30 calf stretch/side
:30 calf foam roll/side