EQUIP: Rower, Jump Rope, Bar (a: 105/75, 95/65, 65/45), Box (20”),Rings/ Pull-Up Bar
WARM-UP:
*Active Stretch
*200m Run - Fwd. there/ Bkwd. back
*200 Jumps of Rope (any style, i.e. Singles, Double-Under, 1-Leg, etc.)
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Note: Part I below was written by Eric White at CROSSFIT S3 (I simply added the Superman); Part II was inspired (but highly modified) by another one of Eric's WODs.
Part I: For Time (35:00 Time Cap):
100m Run/20 Double Under/125m Row/40 Air Squat/40 Superman
200m Run/40 Double Under/250m Row/30 Air Squat/30 Superman
400m Run/60 Double Under/500m Row/20 Air Squat/20 Superman
800m Run/80 Double Under/1000m Row/10 Air Squat/10 Superman
100m Run/20 Double Under/125m Row/40 Air Squat/40 Superman
200m Run/40 Double Under/250m Row/30 Air Squat/30 Superman
400m Run/60 Double Under/500m Row/20 Air Squat/20 Superman
800m Run/80 Double Under/1000m Row/10 Air Squat/10 Superman
(D-U sub = 3x # Singles)
Part II: For Time:
A) 4 Rounds:
*8 ea. Bulgarian Split Squat (a: 105/75, i: 95/65, b: 65/45)(mod: no box, Split Squat)(bar in Back Rack)
*4 Skin-the-Cat (sub: 12 Toes-2-Bar)
B) 4 Rounds:
*4 Wall Walk
*8 Strict Pull-Up (sub: 12 Ring Row)
*8 ea. Bulgarian Split Squat (a: 105/75, i: 95/65, b: 65/45)(mod: no box, Split Squat)(bar in Back Rack)
*4 Skin-the-Cat (sub: 12 Toes-2-Bar)
B) 4 Rounds:
*4 Wall Walk
*8 Strict Pull-Up (sub: 12 Ring Row)
*No Rest Between A & B*
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