Warm-up
2 Rounds
In 3 minutes, complete:
15/12 Cal Row
30 Double Unders
7 Kip Swings – Slow and tight
Coaches Note – Scale row/dubs in warm up as you plan to scale during the workout to get an idea of how much rest you will have during the workout. If this warm up is extremely tough, consider scaling down reps for workout.
Accessory
3 Rounds
Static holds
-30s L-sit Hold on Pull Up Bar
-30s rest
-30s Handstand Hold
-30s Rest
WOD
Every 3 Minutes for 30 Minutes
X Calorie Row
X Double Unders
X Chest to Bar Pull-ups
RX- 15/12 Row, 30 Double Unders, 7 C2B
Level 2- 12/10 row, 15 double unders, 5 chest to Bar
Level 1- 10/8 Calorie Row
ADV- 15/12 Ski Erg, 50 Double Unders,5/4 Bar Muscle-ups
Coaches Note – There is no built in rest other than what you earn. If you get too winded take a round off. If you take a round wait for the next round to begin. Pick a level and stick with it
Extra Work
12-12-10-10-8-8
DB Incline Bench
DB Bent Over Row