Our New Intro Class

WOD: 01/16/2018

Metcon (AMRAP - Rounds and Reps)
AMRAP 20
20 medicine-ball cleans
60 double-unders

Men: 20-lb. ball
Women: 14-lb. ball

Intermediate Option
AMRAP 20
20 medicine-ball cleans
30 double-unders

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
AMRAP 20
10 medicine-ball cleans
120 single-unders

Men: 10-lb. ball
Women: 6-lb. ball
Scaling this WOD
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.