Warm up:
Dynamics
Mobility: Calf/achilles/hip/ankle
WOD: 1000m Row & Double Unders
The amount of double unders you do will be dependent on your row time as follows, score is row time plus completion of double unders:
Sub 3 min = 0 DU's
3:01-3:30 = 100 DU's
3:31 - 4:00 = 125 DU's
4:01 - 4:15 = 150 DU's
4:16 - 4:30 = 175 DU's
4:31 + = 250 DU's
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