WOD:

1a) 9 minute AMRAP:

30 Single Arm Overhead Dumbbell Lunges 50/35

10 Burpees

3 Rope Climbs 15ft

Rest 2 minutes

1b) 6 minute AMRAP:

21 Single Arm Overhead Dumbbell Lunges 50/35

7 Burpees

2 Rope Climbs 15ft

Rest 2 minutes

1c) 3 minute AMRAP:

15 Single Arm Overhead Dumbbell Lunges 50/35

5 Burpees

1 Rope Climb 15ft

For all sets of Lunges split the reps between your two arms.

Extra Work:

2) Wide Grip Lat Pull Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

3) GHD Sit-ups: 4 sets of 15

Rest 90-120 seconds between sets. Scale volume as needed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE