Complete four rounds:
60 sec Jump Rope
20m Sled/Tire Sprint
60 sec Jump Rope
10 Jumping Single Leg Deck Squats
60 sec Jump Rope
5 Depth Jumps
Finish the workout with 2x60 seconds of Seated Toe Point Stretch.
notes:
1) Note that for today’s GB WOD, you will be performing 60 sec of Jump Rope in between each of the assigned FBEs.
2) If you are adept enough to perform double-unders, it is only necessary to jump for 30 sec.
3) Add sufficient weight to the sled/tire sprints to make the sprints quite challenging; the running should be very strenuous.
4) If you do not have access to a tire or sled for sprints, then possible sled/tire substitutions include: perform the sprints with a weight vest, drag a kettlebell on the ground in front of you while you are sprinting backward, have a partner pulling against you during the sprint with a long strap.
5) Alternate legs during the deck squats without pausing in between the repetitions. Remember to focus on jumping high, not far.
6) Also the jump should begin from the bottom of the deck squat. Do not merely perform a hop from an already straightened leg at the top of the squat.
7) Attempt to increase the intensity of the Deck Squats via a weight vest if you are strong enough.
8 ) Depth Jumps - jump off an object 3’-10’ high, bending the knees but not allowing the feet to move or step upon landing. If in doubt go lower rather than higher and remember to BEND the knees upon landing!
9) You may rest 2-3 minutes between rounds.