WOD 1
3 min AMRAP
-8 burpee jumping deck squat
-20 double unders (35 singles)
4 min rest.
WOD 2
3 min AMRAP
-5 plyometric pushups
-8 one armed overhead squat (4 each arm. use the heaviest weight you can move well with)
– 20 double under or 5 triple unders (35 singles)
-Rest 4 min
WOD 3
3 min AMRAP
-4 wall dips or bar dips ( use bar muscle up)
-6 two armed DB or KB overhead squat (as heavy as you can move well with)
– 8 triple unders or 20 double unders (35 singles)
WOD 4 (wellness)
3 Rounds of
-4 to 10 single arm hangs.