Four 3 minute AMRAPs for max up downs:
300/225m row
15 Wallball shots (20/14#)
Max rep up downs
-rest 2 minutes between AMRAPs-
post total # of up-downs completed and any scaling

Intended Stimulus
Each one of these short 3 minute AMRAPs is intended to be a sprint! You’ll row with an aggressive pace from the start, get your wallball shots done in 1-2 quick sets, then have the remaining time to get as many up-downs as you can. Scale the row distance a bit if you don’t finish your pre WOD time trial in under 1:20. Remember, an up-down is a burpee without the push-up. You’ll drop down to a solid plank, then spring back up, jumping and clapping overhead. Just like a burpee, you also need to get full hip extension as you jump and clap. The coaches will be watching! 🙂