Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
10 Rounds
1 Bear Complex at the top of each minute
Regular WOD
For Time
a) Double-Unders – 150*
b) Wall-Balls (20#@10ft/15#@9ft) – 50
a) Double-Unders – 120*
b) Wall-Balls (20#@10ft/15#@9ft) – 40
a) Double-Unders – 90*
b) Wall-Balls (20#@10ft/15#@9ft) – 30
a) Double-Unders – 60*
b) Wall-Balls (20#@10ft/15#@9ft) – 20
a) Double-Unders – 30*
b) Wall-Balls (20#@10ft/15#@9ft) – 10
*Lateral Jumps if modifying
WODKILLERS
For Time
a) Double-Unders – 150*
b) Wall-Balls (20#@11ft/15#@10ft) – 50
a) Double-Unders – 120*
b) Wall-Balls (20#@11ft/15#@10ft) – 40
a) Double-Unders – 90*
b) Wall-Balls (20#@11ft/15#@10ft) – 30
a) Double-Unders – 60*
b) Wall-Balls (20#@11ft/15#@10ft) – 20
a) Double-Unders – 30*
b) Wall-Balls (20#@11ft/15#@10ft) – 10
*3 burpees for errors/stopping
If desired, post scores to comments!
14:52 Regular WOD
225# heavy
17:48 wk
Heavy: 65#(X5), 95#(X5)
RXd: 23:16
Heavy: 125
WoD: 18:27 Rx’d
Heavy: 95(4), 115,(4), 125(2)
26:24 Rx’d