Warm Up
3 Rounds Every Minute on the Minute X 3 Minutes
Round 1
1) Row
2) Ring Row
3) Elevated Push-up
Round 2
1) Row
2) Pull-up
3) Pike Push-up
Round 3
1) Row
2) Muscle Up
3) Handstand Push-up
WOD
This workout is the Lazar Dukic memorial workout, with some adjustments to fit a partner workout
In Pairs ~ Split Reps
COMPETITIVE
7 Minute AMRAP:
30 Calorie Row
10 Bar Muscle-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Strict Handstand Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Bar Muscle-Ups
16 Strict Handstand Push-Ups
PERFORMANCE
7 Minute AMRAP:
30 Calorie Row
10 Pull-Ups
Rest 3 Minutes
7 Minute AMRAP:
30 Calorie Row
16 Pike Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Pull-Ups
16 Pike Push-Ups
LIFESTYLE
7 Minute AMRAP:
20 Calorie Row
10 Jumping Pull-Ups or Ring Rows
Rest 3 Minutes
7 Minute AMRAP:
20 Calorie Row
16 Hand Release Push-Ups or Elevated Push-Ups
Rest 3 Minutes
7 Minute AMRAP:
10 Jumping Pull-Ups or Ring Rows
16 Hand Release Push-Ups or Elevated Push-Ups