Wednesday Workout: Run, Pull-up, Squat, DU

WOD

Level 1

AMRAP 22:

Buy-in: Run or Row x 8 Minutes*

Then, AMRAP of the following in Remaining Time:

  • Ring Row x 5
  • Russian Kettlebell Swing x 20
  • Ring Row x 5
  • Air Squat x 30
  • Ring Row x 5
  • Jump Rope Single x 50

*Run in whatever increments you want (i.e. 100m, 200m, and cap yourself at 8 minutes if necessary).

Level 2

AMRAP 22:

Buy-in: Run 1 Mile

Then, AMRAP of the following in Remaining Time:

  • Chest to Bar Pull-up x 5
  • Kettlebell Swing (53/35) x 20
  • CTB Pull-up x 5
  • Air Squat x 30
  • CTB Pull-up x 5
  • Double Under x 40

*If rowing, do 2k row.  Scale as needed.

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6 Comments on “Wednesday Workout: Run, Pull-up, Squat, DU

  1. 3+21 rx. Oops- palms ripped. Be careful everyone and take care of your hands.

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