WOD:
“Rudolph”
For Reps:
16:00 AMRAP
40 Front Squats
30 Burpee Box Jump Overs (Box Facing)
20 Bar Muscle-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Score = Total Reps
—–
Level 2:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
–
Level 1:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Step-Ups
30 Ring Rows
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
–
Masters 55+:
For Reps:
16:00 AMRAP
30 Front Squats
20 Burpee Box Jump Overs (Facing)
30 Pull-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
–
Competitor:
For Reps:
16:00 AMRAP
50 Front Squats
40 Burpee Box Jump Overs (Facing)
30 Bar Muscle Ups
Barbell: 95/65lbs (43/30kg)
–
Travel / Hotel:
For Reps:
16:00 AMRAP
40 Goblet Squats
30 Burpee Bench Jump Overs
20 Strict Pull-Ups
Goblet Squat: 50/35lb, 22.5/15kg
Bench Height: 18in”
For Quality:
3 Rounds
7/7 [Single Kettlebell Front Rack Lateral Lunges](https://www.youtube.com/watch?v=d_6CbhA0WaM)
12-15 [Medball Leg Extensions](https://youtube.com/shorts/mKAQOTL6W50?si=c9buRQhotNOgfvq6)
No weight with a 3 second negative each rep on the side lunges.