AMRAP 18
30 Box Jumps
15 Calorie Row
5 Wall Walks

MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus

WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or PUSH your pace! Today, try jumping all of the box jumps, or maybe rowing faster than ever, or doing all the calories, OR doing wall walks! The box jumps should take around :90-2:00, the row about :60-:75, and the wall walks :60-:75. Target 3-4 rounds.

40-30-20 DB Hang Clean+Jerk
800-600-400 Meter Run
40-30-20 Pull Ups

MCx: 50/35
MAx: 35/20, 20-15-10 pull ups (band)
MVx: 30-20-10 25/15, 600-400-200m, ring rows

WOD GOALS + GUIDANCE: Alternating sides, complete the designated number of db hang clean+jerks. Choose a db weight that you can move for at least 20 reps before breaking. The first and second runs, move at your 5k pace (7.5/10 effort) and the last run push your pace! The first run will take around four minutes, the second around three minutes and the last run about two minutes. To save your grip throughout […]