WOD

“2023 Legends WOD 4”

METCON

75 Double Unders
40′ Double DB Lunge
12-9-6-3 Muscle Ups

Weight: 50/35

MASTERS

25 Attempts
40′ Double DB Lunge
12-9-6-3 Chest to Bars

Weight: 35/20

MOVE

90 Single Unders
40′ Double DB Lunge
12-9-6-3 Strict Pull Ups

Weight: 25/15

WOD GUIDANCE & GOALS
Today’s WOD is all about the double unders! Yup, it’s all about managing your heart rate at the beginning of each round. My suggestion, purposefully break the 75 reps into sets of 25, with one big breath between sets. Then move the db lunges, which you’ll hold on your shoulders (not by your sides.) It’s only 40 feet, so try to go unbroken. If you’re super proficient at muscle ups try to connect sets of 3 reps, otherwise chip away at a difficult upper-body pulling movement. Target 13-15 minutes.

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