Workout of the Day
AMRAP in 7 minutes
Burpee pull-ups
1 minute rest
AMRAP in 7 minutes
clean & jerks
1 minute rest
AMRAP in 7 minutes
21 Double Unders
15 Sit Ups

Get ready for some fun today! We’ve got three separate seven minute AMRAP’s today with one minute of rest between each one. The order you work through the AMRAP’s doesn’t really matter so if classes are big we will split into three groups to ensure there is plenty of room on the pull-up bars. An “rx’d” burpee pull-up will have you working with a pull-up bar that is about six inches out of your reach. You’ll do a burpee under the bar and then jump up to complete the rep with a chin over bar pull-up. You can scale this movement by bringing the bar closer to you either by raising the floor or just choosing a shorter bar. This way you will be able to utilize the jump to help get your chin over the bar. For the clean and jerk AMRAP load your bar to a weight that you can complete quick singles with or small sets. For the double under workout decrease the set size if needed or switch to singles with a drag rope. You will have three scores today that can go into sugarWOD as total reps. Every round of the double under sit-up workout is 36 reps so you can calc this out to get your total. Have fun! Happy Saturday!

standard: 115/85 lb, single unders
rx: 135/95 lb, double unders
sport: burpee bar muscle ups, 155/105 lb, drag rope double unders
overachiever: burpee bar muscle ups, 185/135 lb, drag rope double unders

CFD at home:
Today’s workout will be three separate seven minute AMRAP’s with one minute rest between each. If you don’t have a pull-up bar or set of rings today you can leave the pull-up portion out of the burpee pull-up AMRAP. Complete as many burpees as possible in seven minutes. For the clean and jerks you can use a dumbbell, kettlebell or barbell to complete as many clean and jerk reps as possible in seven minutes. Alternate hands every rep if you are using a dumbbell or kettlebell. The final AMRAP will be double unders and sit-ups. You can decrease the set size of the double unders if needed or switch to singles, mountain climbers or lateral hops! You will have three scores today that can go into sugarWOD as total reps. Every round of the double under sit-up workout is 36 reps so you can calc this out to get your total. See you on the leaderboard!