Daily WOD

Brownsburg CrossFit gym

10:00 AMRAP
Run 100 meters or 20s Assault bike
10 DB renegade rows each arm (Athlete choice of DB weight)
30 Double unders

Rest 2:00

10:00 AMRAP
Run 100 meters or 20s Assault bike
10 Hand release push-ups
30 Double unders

*Score = Total rounds for both AMRAPs

L2: 40s of double under attempts, box push-ups
L1: 40 single unders, box push-ups

—–

8:00 AMRAP as a finisher at a slow pace:
1a) Single leg KB RDLs x 8 ea. Rest 45s.
1b) Banded pushdowns x12-15 (heavy band). Rest 45s.
1c) Hollow rock + hold x 10 + 20s. Rest 45s.

—-

Extra Credit:
Row, bike or run for 10:00 at a conversational pace.

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