WOD: AMRAP 15:
3-6-9-12…
Chest-to-bar pull-ups
15 Cal Row after each round.
Intermediate: AMRAP 15:
3-6-9-12…
Pull-ups
12 Cal Bike
Beginner: AMRAP 15:
3-6-9-12…
Jumping Pull ups
10 Cal Bike
Home Workout: AMRAP 15:
4-8-12-16…
Alternating dumbbell rows in a plank (35/50 lb)
– 6 shuttle runs after each round.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Post-Workout Skill Work:
3 sets:
15 DB Floor presses
25 banded pull-aparts