April 8, 2020

As many reps as possible in 3 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row
Rest 3 minutes

As many reps as possible in 6 minutes of:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (20/14# 10/9’ Rx+ 11/10’ MRX 20/10# 9’)
40 Box jumps (24/20”, Rx+ 30/24” MRX 20/18”)
50 Kettlebell swings (55/35# Rx+ 70/55#, MRX 45/25#)
100 Double unders
500 Meter row
Rest 3 minutes

For time:
5 Muscle ups or wall climbs
10 Burpees
20 Toes to bar
30 Wall ball shots (Men 20# ball, Women 14# ball)
40 Box jumps (Men 24” box, Women 20” box)
50 Kettlebell swings (Men 55#, Women 35#)
100 Double unders
500 Meter row

Compare to February 22, 2014.

At Home WOD
Substitute the follow exercises if needed:
MU’s=Wall Climbs
T2B=V-ups
WB Shots= Thruster (BB, DB, KB or Odd Object)
BJ=Object to jump or step on
KB Swings=DB or Odd object swings
DU’s=single under or skier jumps
Row=Run or Bike