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WOD

“Funday” (AMRAP – Reps)

“Funday”

AMRAP 4 x 5 Rounds:

500/400 Meter Row

15 Double Dumbbell Push Press

Max Burpee Pull-ups

Subs-25/18 Calorie Assaut or 400 Run

RX+-50/35#

RX -35/20#

50-59-20/15#, Jumping PU

60+-15/10#, RIng Row

Basics-200m Row, 8 DBPP, 5 Burpee to jumping pull up or ring row
DESCRIPTION

We’ll work for 20 minutes straight to finish out the week

After the row and dumbbell push press, you’ll complete as many burpee pull-ups as possible until the 4-minute mark

You’ll immediately transition back to the rower for the next round when the 4 minutes is up

Your score is the total number of burpee pull-ups completed over the 5 rounds

BURPEE PULL-UPS

Choose a bar height that is just out of reach of the fingertips

You can jump into it, dead hang and complete a strict pull-up or hang and then do a kipping pull up

DOUBLE DUMBBELL PUSH PRESS

Choose a moderate weight that allows you to clear each round within 2 sets