“Knock Me Down”

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
15/12 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min

Weight: 50/35

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
12/9 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min

AMRAP 30
200 Meter Run
10 Ring Row
10 Dips
9/6 Cal Bike
10 DB Thrusters
10 Burpees
Rest 1 Min

Weight: 25/15

WOD GUIDANCE & GOALS
Target 5-6 rounds for this beauty! The 200 will take around :60, and the ring rows plus the dips will take around the same amount of time. YOU decide what kind of dips you’d like to do (ring, bench, box)! Then, spend no more than :75 on the bike. Scale calories to meet the stimulus. Choose dumbbells that are heavy, but round one you can do all 10 rep unbroken. In later rounds you may have to break the set into 6/4 reps. Push your burpee pace to complete them under a minute, and then REST!

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