THU 5/7/26 WOD

Warm Up - 1:00 row (4-second recovery) - 25 double-footed bunny hops (ball of foot contact) - 25 single-unders (elbows in) - :30 alternating calf floor stretch - 1:00 row (3-second recovery) - 25 high jump singles - 10 x single-single-double unders (wrist whip) - :30 alternating calf floor stretch - 1:00 row (2-second recovery – hard effort) - 25 double-unders (jump higher and whip the wrists) - 2:00 double under test/practice - 15-calorie row - 50 double-unders - 15-calorie row – Use workout variations.

WOD
40-cal row L2-30 cal row L1-20 cal row – (should be completed in 3 min or less)
200 double-unders – 100 double unders / attempts L1-200 singles
40-cal row L2-30 cal row L1-20 cal row

For time (10 Min Cap)

 Strength – Back Squat – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - 1:00 foam roll calves - 1:00 standing pike stretch