Warm Up
On a 10:00 Running Clock
4:00 Row
-THEN-
Amrap With Remaining Time Left
10 Bootstraps -10 KB DL -10 Alt Step Ups -10 Up-Downs- 10 Scap Pull-Ups
Skill
Movements of the Workout
Workout
DEATH BY (7:00 CAP)
6 Russian KB Swings
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00
DEATH BY (7:00 CAP)
5 Up-Down Box Jump Over
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00
DEATH BY (7:00 CAP)
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all «Death By» Rounds.
If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
End Of The Wod
400m Walking Lunge