It’s December, Community Fitness Club! Can you believe it?
Let’s kick off the new month with 4 rounds of 10 pull-ups, 16 dumbbell box step-ups, and a 12 calorie row. Move quickly, and get it done!
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
4 rounds for time:
10 pull-ups
16 dumbbell box step-ups (24in., 20in.), (50lb, 35lb)
12 calorie row
Both the movements and the number of repetitions can be scaled in today’s workout. Ring rows can be substituted for pull-ups, and the dumbbell box step-ups can be modified. 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:
4 rounds for time:
8 ring rows
12 dumbbell box step-ups to a comfortable height (15lb, 8lb)
10 calorie row
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:
4 rounds for time:
10 jumping or banded pull-ups
16 dumbbell box step-ups to a comfortable height (30lb, 20lb)
12 calorie row
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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