WOD

“Arnold”

METCON

15-12-9-6-3
DB Lunges
Pull Ups
DB Push Jerks
50 Double Unders

Weight: 50/35

MASTERS

15-12-9-6-3
DB Lunges
5-4-3-2-1
Pull Ups
15-12-9-6-3
DB Push Jerks
15 Attempts

Weight: 35/20

MOVE

15-12-9-6-3
DB Lunges
Ring Rows
DB Push Jerks
75 Single Unders
Weight: 25/15

WOD GUIDANCE & GOALS
Using two dumbbells (stepping forward or backwards) complete 15 lunges per leg without having to place the dumbbells down. You may have to break the pull ups into 2 sets (10/5, 8/4, 5/4, etc.,) and as you get into single digits try to do them unbroken. The push jerks will likely Ibe your limiting factor, so break them into thirds until the round of 9 where you can do two sets. The double unders take under :60, scale the reps to meet the time domain, or the movement. Target 15 minutes.

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