Warm Up:
AMRAP 8:
100-m jog
20 single-unders
10 alternating Spiderman stretches
10 push-ups to down dog
10 scap pull-ups
Mini Round:
2 rounds:
3 chest-to-bar pull-ups
9 double-unders
WOD:
For time:
21 chest-to-bar pull-ups
63 double-unders
15 chest-to-bar pull-ups
45 double-unders
9 chest-to-bar pull-ups
27 double-unders
Intermediate:
For time:
21 pull-ups
1:30 double-under attempts
15 pull-ups
1:00 double-under attempts
9 pull-ups
:30 double-under attempts
Beginner:
For time:
15 ring rows
45 single-unders
12 ring rows
36 single-unders
9 ring rows
27 single-unders
Home Workout:
For time:
21 double-DB bent over rows (35/50 lb)
63 double-unders
15 double-DB bent over rows
45 double-unders
9 double-DB bent over rows
27 double-unders
– Use two DBs.
Movement scaling options:
Chest to bar pull ups: Volume, chin-over-bar pull-ups, ring rows
Double-unders: Volume, double-under attempts, penguin taps
Post-Workout Skill Work:
1 set:
200-m single-arm DB overhead carry (35/50 lb)
– Alternate arms as needed.