11 Minute AMRAP:
100 wall balls
10 ring muscle-ups
50′ DB OH walking lunge
25 burpees
50′ DB OH walking lunge
5′ = 1 rep. each 50′ length
is worth 10 reps
♂ 20lb. ball to 10′, single 50lb. dumbbell
♀ 14lb. ball to 9′, single 35lb. dumbbell
Greatness From Small Beginnings
11 Minute AMRAP:
100 wall balls
10 ring muscle-ups
50′ DB OH walking lunge
25 burpees
50′ DB OH walking lunge
5′ = 1 rep. each 50′ length
is worth 10 reps
♂ 20lb. ball to 10′, single 50lb. dumbbell
♀ 14lb. ball to 9′, single 35lb. dumbbell