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Window Work

3min AMRAP:

20 Single Arm Dumbbell Alternating Lunges (use whichever side you need) 53/35
10 Chest to bar

3min REST

3min AMRAP:
15 Thrusters 115/80
10 Chest to Bar

3min REST

3min AMRAP
20 Wallballs 20/14
10 Chest to Bar

Open/Performace – As written

Fitness – DB 35/20 – Th 95/65 – Pull Ups

  • DO NOT TEAR! If this is “high volume for YOU” scale back the reps.
  • This workout WILL NOT make you better at chest to bar pull-upsĀ for the open this week. This workout is to find what YOUR capability/capacity during high intensity. BE SMART! BE EFFICIENT.

Recovery: 500m Row

2 rounds of 10 plate raises + 20 band pull aparts

Melinda MettenWindow Work

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