Workout of the Day
AMRAP in 20 minutes
45 double unders
30 sit-ups
15 wall ball shots

Today’s workout will be all about quick transitions and moving at a consistent pace across twenty minutes. The double under set should feel pretty manageable so if 45 looks like a lot make sure to drop the number to something that makes more sense for your current comfort level with this skill. Something like 15 or 30 would be great options if 45 is too many to complete in each round. Your score today will be the total rounds you complete plus any extra reps in the next round.

standard: 12/8 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 20/14 lb

CFD at home:
If you don’t have a medicine ball at home you can use a dumbbell or kettlebell for goblet squats or thrusters in place of the wall balls. If you want to leave the weight out of it you could also do unweighted jumping squats and maybe bump up the rep count there to 20 or 30. Check the notes above if you need scaling advice for double unders and if you don’t have a jump rope switch the double unders out for either mountain climbers or lateral hops. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!