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Monday, May 15, 2017

Warm Up: 5 Minutes Cardio

Strength: Back Squat 3×8
Build up to a heavy set of 8 reps. Decrease the load slightly for the last two sets.

Cardio (Optional): RunDuh

15-minute AMRAP
400 Meter Run
40 Double Unders
Swap out singles for DUs to maintain the intensity if DUs break down

WOD: 20-minute AMRAP30 Double Unders

30 Double Unders
20 Lunges
10 Pull Ups

Scale the reps of the doubles or practice for 30-60 seconds each round. Scale the reps of the pull ups or m jumping or modify to bar rows. Try to choose a standard for each exercise so that you can maintain a steady pace for 20 minutes.

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