WOD

“Dead Roses”

METCON

AMRAP 12
Up Ladder by 4 Reps
4 Overhead Lunges
4 Chest to Bars
20 Double Unders
8 Overhead Lunges
8 Chest to Bars
20 Double Unders
12/12, 16/16, etc

Weight: 115/75

MASTERS

AMRAP 12
Up Ladder by 4 Reps
4 Overhead Lunges
4 Pull Uups
20 Attempts
8 Overhead Lunges
8 Pull Ups
20 Attempts
12/12, 16/16, etc

Weight: 75/55

MOVE

AMRAP 12
Up Ladder by 4 Reps
4 Overhead Lunges
4 Ring Rows
20 Single Unders
8 Overhead Lunges
8 Ring Rows
20 Single Unders
12/12, 16/16, etc

Weight: 55/35

WOD GUIDANCE & GOALS
This workout will feel very Fran-esque (aka it’ll burn your lungs)! Keep the all three movements unbroken as long as possible. You might have to break the chest to bars on the round of 16 reps.  Target completing the round of 20 reps.

Post Rounds to Comments.

HOME WOD

100 pushups
100 sit ups
100 squats
100 lunges

ENDURANCE

20 rounds
1 min on, 1 min easy
for distance