Warm Up:
AMRAP 6
10 Alternating Spiderman Stretch
10 Leg Swings/Leg
10 Good Morning + Jump
20 Double Unders or Single Unders
Skill Work:
12 Minutes of Rowing Efficiency/Strategy Work
WOD:
5 Rounds For Time:
500/350m Row
After each row, perform 2 double unders for each row pull taken to complete 500/350m
Time: 16 Minutes
Loading: 1/5
Skill: 4/5
Volume: 5/5
Intermediate:
5 Rounds For Time:
500/350m Row
After each row, perform 1 double under for each row pull taken to complete 500/350m
Beginner:
5 Rounds For Time:
350/200m Row
After each row, perform 2 single unders for each row pull taken to complete 350/200m
Limited Equipment:
For Time:
100 DB Thrusters
EMOM: Perform 25 Double Unders or Single Unders
Movement scaling options:
Row: Distance, Ski
Double Unders: 1 Minute of Attempts, Single Unders
Cool down:
Accumulate
2 Minute L-Sit Hold
50 V-ups