MONDAY WOD

GYMNASTICS

Rest 15 sec btw A1 and A2; rest 2 min btw sets

A1: Strict Pull-ups (3xAMRAP 30 sec)

Does not have to be unbroken.

Scale to banded/jumping

A2: Ring Rows (3xAMRAP 30 sec)

Does not have to be unbroken.

METCON

AMRAP 15

10 Alt. S/A DB OH Lunges  1×50/35# L arm

30 Double Unders

10 Alt. S/A DB OH Lunges R arm

30 Double Unders

Alternate legs every rep, keep DB in the same arm.

Beginner

AMRAP 15

6 Alt. S/A DB OH/Front Rack Lunges  1×35/20# L arm

45 Single Unders

6 Alt. S/A DB OH/Front Rack Lunges R arm

45 Single Unders