Wednesday 01/14/2015

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.

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