WOD
Min. 1: 10 Pull-ups
Min. 2: 10 Slamball @30/20
Min. 3: 10 Pull-ups + 10 Slamball @20/15 (RX+30/20)
Min. 4: Rest*
Min. 5: 10 HR Push-ups
Min. 6: 10 KB swings @53/35
Min. 7: 10 HR Push-ups + 10 KB swings @53/35
Min. 8: Rest*
Min. 9: 10 Alternating KB snatches @53/35
Min. 10: 10 Slamball burpees @20/15
Min. 11: 10 Alternating KB snatches @53/35 + 10 Slamball burpees @20/15 (RX+30/20)
Min. 12: Rest*
Min. 13: 10 Pull-ups + 10 HR Push-ups + 10 Alternating KB snatches @53/35
Min. 14: Rest**
Min. 15: 10 Slamball @20/15 + 10 KB swings @53/35 + 10 Slamball burpees @20/15
Min. 16: Rest**
Min. 17: Max rep front squats during this 60 seconds holding single KB in front rack and Slamball in the opposite arm.
Score for the WOD = Total front squats
*During the rest periods at minutes 4, 8, 12 if athlete fails to finish the full 20 reps they will complete 5 burpees during this “rest” period. RX+ will do 5 burpee pull-ups
**During the rest periods at minutes 14 and 16 if not finished this time will be given to finish all the 30 reps.
