S/T Every 3 Minutes for 12 Minutes complete (4 Sets): 1-2 Rope Climbs 6-8 Bulgarian Split Squats Both Sides
*Modified Rope Climb: Pull the body from the floor to standing in a solid plank position or practice the foot wrap and climb as far up the rope as able. ** Add challenge to the Bulgarian Split Squats by adding a 50x1 tempo, add explosiveness with Split Squat Jumps, or challenge stability by placing the back foot on a swiss ball or the front foot on a less stable surface (soft mat, balance board, etc.). Simplify by performing Split Squats without the back leg elevated.
WOD 4 Rounds of Cindy or 3 Rounds of Mary 60 Double Unders Rest 1 Minute, then... 3 Rounds of Cindy or 2 Rounds of Mary 50 Double Unders Rest 1 Minute, then... 2 Rounds of Cindy or 1 Round of Mary 40 Double Unders
*Score for time minus 2 Minutes of rest **1 Round of Cindy: 5 Pullups, 10 Pushups, 15 Squats **1 Round of Mary: 5 Handstand Pushups, 10 Pistols, 15 Pullups