It’s the last day of November, Community Fitness Club! Can you believe it?
Let’s close out the month with 3 rounds of 12 pull-ups, 20 dumbbell box step-ups, and 80 double unders. Move quickly, and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
3 rounds for time:
12 pull-ups
20 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
80 double unders
Both the movements and the rep scheme can be scaled in today’s workout. Ring rows can be substituted for pull-ups, the dumbbell box step-ups can be modified, and single unders or imaginary jump rope can replace the double unders. You know your body best. Do what’s right for you! A beginner’s version of today’s WOD could look like this:
Scaled 1:
3 rounds for time:
5 ring rows
20 dumbbell box step-ups to a comfortable height (15lb, 8lb)
5 ring rows
80 imaginary jump rope or 40 single unders
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
3 rounds for time:
12 jumping or banded pull-ups or 6 regular pull-ups
20 dumbbell box step-ups to a comfortable height (30lb, 20lb)
40 double unders or 160 single unders
Please listen to your body, and pick the version of the workout that is right for you. You can always adjust mid-WOD if you find that the modifications you’ve picked are too easy or too difficult.
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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