EQUIP: Slam Ball (30/20), Pull-Up Bar, KB? (70/53)(53/35)(35/26), Barbell (115/85)(95/65)(65/45)
WARM-UP:
*Active Stretch, then:
*400m Run
*15 x SB Goblet Squat
*10 x Push-Up + Windmill R&L
*3 Rounds of 5 x Push Press + 5 x OHS (unloaded bar)(goal: do NOT put bar down!)
-load bar and warm-up WOD movements
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5 Rounds (33 min.):
5 Minutes Per Round -
*20 x Ball Slam (30/20)
*15 x Toes-2-Bar
*10 x Push Press (115/85)(95/65)(75/55)
*AMRAP In Remaining Time: *Row or Run (10m Shuttle) for meters
-2 Min. REST b/w Rounds-
SCORE = Total Meters rowed or run over 5 rounds
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3 Rounds (12 min.) -
4 Minutes Per Round -
*400m Run
*AMRAP in Remaining Time: Overhead Squat (115/85)(95/65)(65/45)
-NO REST b/w rounds-
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