"Within One Minute" at S3 Conditioning

*This S3 Conditioning class was inspired by/ adapted from a CrossFit S3 WOD written by Kirk Dewaele (from 4/4/2012).

Equip: Slam Ball, Kettlebell, Box, Heavy Dumbbells (I used 20 lb. SB, 1.0 pood KB, 24" Box, 30 lb. DBs)

WARM-UP:

3 Rounds -

*200m Run

*10 x Sumo Squat-Thrust 

PART A:

3 Rounds -

*Within 1 min.: 21 x Slam Squat

2 min. OFF

3 Rounds -

*Within 1 min.: 15 x Knees to Elbows

2 min. OFF

3 Rounds -

*Within 1 min.: 9 x Burpee Lateral Hop over kettlebell

2 min. OFF

3 Rounds -

*Within 1 min.: 5 x Wall Climb (mod: lower it to 3 reps)

2 min. OFF

PART B:

3 Rounds -

*Within 1 min.: 21 x KB Swing

2 min. OFF

3 Rounds -

*Within 1 min.: 15 x Box Jump

2 min. OFF

3 Rounds -

*Within 1 min.: 9 x DB Squat Clean (go heavy!...I used 30 lb. DBs...ouch)

2 min. OFF

3 Rounds -

*Within 1 min.: 5 x Wall Climb (mod: lower it to 3 reps)