This workout comes courtesy of Meg Mottl, owner and coach of CrossFit Kirkwood. I saw it on their website and thought: great WOD, great name. Let's go!
The Grand Canyon Mule
50-45-40-35-30-25-20-15-10-5 double unders alternating with
10-9-8-7-6-5-4-3-2-1 of pull ups and bench press (115lbs.)
In other words, do 50 double unders, 10 pull ups, 10 bench presses, then 45 double unders, 9 pull ups, 9 presses, and so on and so on. A "double under" is a jump rope maneuver--the rope must pass underneath the feet two times for each single jump. For someone who hasn't yet acquired the skill, simply substitute three "single unders" for each double under, so instead of 50 DUs, do 150 single unders.
Oh yeah, finished it in 14:37. Bueno.
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