Floy

Type

amrap

WOD

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)

100 double-unders

Note

Scaled Complete as many rounds and reps as possible in 14 minutes of:

7 pull-ups

50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)

100 single-unders

Foundations Complete as many rounds and reps as possible in 14 minutes of:

7 push-ups, from feet or knees

25 squats or sit-to-stands

50 jumping jacks or lateral steps

Equipment Free Complete as many rounds and reps as possible in 14 minutes of:

14 dips between chairs

50 air squats

100 jumping jacks