WOD: RX AMRAP 12:
20 Double DB front-rack walking lunges (35/50 lb)
2 legless rope climbs
Intermediate: AMRAP 12
20 Double DB DB front-rack walking lunges (20/35 lb)
2 rope climbs
Beginner:
AMRAP 12:
12 Double DB front-rack walking lunges (15/20 lb)
2 pull-to-stands
Home Workout:
AMRAP 12:
20 dumbbell front-rack walking lunges (35/50 lb)
10 alternating dumbbell rows in the plank position
– Use two dumbbells.
Post-Workout Skill Work:
EMOM 6
Min 1: 4 DB windmills/arm
Min 2: 2 DB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.