Warm Up:
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
Specific Warm-Up:
5 slow up-downs
:10 rest
5 fast up-downs
:10 rest
5 slow burpees
:10 rest
5 fast burpees
WOD:
For time:
50 burpees
200 double-unders
50 burpees
Intended Stimulus: 7-15 Minutes
Intermediate:
For time:
40 burpees
80 double-unders
40 burpees
Beginner:
For time:
25 burpees
100 single-unders
25 burpees
Home Workout:
Same as Rx
Movement scaling options:
Burpees: Reps, up-downs
Double unders: Reps, timed attempts, single-unders
Post-Workout Skill Work:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)