Workout of the Day
AMRAP in 20 minutes
1 mile run
then
AMRAP in remaining time of
10 wall ball shots
10 alternating dumbbell power cleans

You’ll need a wall ball and a dumbbell for today’s workout. The twenty minute AMRAP will start with a one mile run. When you return from the run you will use the remaining time to work through as many rounds as possible of ten wall balls and ten alternating dumbbell power cleans. If you need to change up the run you can grab a rower or bike. Make sure to adjust the distance to somewhere between 3,000 to 4,000 meters on the bike and 2,000 meters on the rower. Use a wall ball and a dumbbell that you are comfortable with so that you can easily work through sets of ten for both movements and transition quickly between each. Your score will be the total rounds you complete of the wall balls and power cleans plus any extra reps in the next round.

standard: 35/20 lb, 14/10 lb
rx: 50/35 lb, 20/14lb
sport: 65/45 lb”, 30/20 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
For today’s workout you will need a dumbbell or a kettlebell for the alternating cleans and then either a wall ball, your dumbbell or kettlebell or nothing at all for the wall balls. If you don’t have a wall ball at home you can choose to do either goblet squats, thrusters (only choose this if your weight is on the lighter side), or jumping squats if you want to leave the weight out of it! If you choose jumping squats you may want to bump the reps up from 10 to something like 12 or 15 in each round. If you don’t have a good spot to run you can replace it with a row or bike (see distance recommendations above) or choose from 50-75 burpees, 2-300 single or double unders or 100-150 unweighted steps ups. Your score today will be the total rounds you complete of the wall balls and power cleans plus any extra reps in the next round. See you on the leaderboard!