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WOD

“Lead Foot” (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Subs:

Row 21/15, 15/12, 12/9

RX+-1- Chest to Bar, 2 – T2B, 3- Chin Over Bar

RX -As Written

50-59-Jumping Pull Ups, Hanging KR

60+-Ring Rows, Sit Ups

Basics-21/15/9 for Cals, Ring Rows, Sit Ups
DESCRIPTION

The goal during these high intensity intervals is to move for as much of the 4 minute work window as possible

With rest built in, we want to choose variations that allow for maximum work to be performed

You’ll enter your reps for each AMRAP

GYMNASTICS

If you have 15+ unbroken reps at each movement, we recommend completing them as written

If you’re not there yet, consider scales such as jumping pull ups, ring rows for pull ups or hanging knee raises or sit ups for toes to bar