WOD:
AMRAP 15:
3-6-9-12.. etc.
Pull-ups
Bar-facing burpees
Push jerks (85/115 lb)
Intermediate:
AMRAP 15:
1-2-3-4… etc.
Pull-ups
3-6-9-12.. etc.
Bar-facing burpees
Push jerks (65/95 lb)
Beginner:
AMRAP 15:
3-6-9-12.. etc.
Ring rows
Bar-facing burpee step-overs
Push jerks (35/45 lb)
Home Workout:
AMRAP 15:
3-6-9-12.. etc.
Ring rows
Bar-facing burpee step-overs
Push jerks (35/45 lb)
Movement scaling options:
Pull ups: Reps, feet-elevated ring rows, ring rows
Bar facing burpees: Reps, bar-facing step-over burpees, burpees in place, up-downs
Push jerk: Load, reps, push press, shoulder press, dumbbell options
Cool down:
1 set:
1:00 child’s pose stretch
1:00 lacrosse-ball shoulder mash/side