WOD for 042719

Within 12 Minutes – break up as needed w/ partner except DUs

100 Double Unders (each) 

50 Single Arm DB Overhead Lunges

25 Bar Muscle Ups

50 Single Arm DB Overhead Lunges

100 Double Unders (each) 

L1: 200 DUs each, 70/50, 35 Bar Muscle Ups

L2: 100 DUs each, 50/35, 25 BMUs OR 50 CTB Pull-ups

L3: 75 DUs each, 35/20, 25 CTB or 50 Pull-ups

L4: 100 singles each, 20/15, 50 Ring Rows

*rest 3 mins*

Within 15 minutes – 6 Rounds (3 / partner) trading full rounds

200m Run

10 (double) DB Clean & Jerk

10 DB Squats 

L1: 8 Full Rounds (4/partner), 70/50

L2: 50/35

L3: 35/20

L4: 20/15

*rest 3 Minutes* 

8 min AMRAP – Follow leader

250m Row

6 Box Jump Overs

12 DB Deadlifts (2 DBs)

L1: 500m Row, 10 Box Jump Overs 24″/20″, 70/50 

L2: 250m Row, 6 Box Jump Overs 24″/20″, 50/35

L3: 20″/17″, 35/20

L4: Step overs, 20/15