For Overall Time (60:00 cap) OR Total Reps -
(15:00 cap per WOD)
A) (move on by 15:00)
50-40-30-20-10 x Double-Under (sub: Lat Bar Hop)
50-40-30-20-10 x Wall Ball (20/14)
~rest as desired~
B) (move on by 30:00)
500m-400m-300m-200m-100m Run
25-20-15-10-5 x Behind-the-Neck Push Press (c: 115/85, p: 95/65, m: 75/45, f: 65/35)
~rest as desired~
C) (move on by 45:00)
500m-400m-300m-200m-100m Row
25-20-15-10-5 x Toes-2-Bar
~rest as desired~
D) (time called at 60:00)
50-40-30-20-10 x Double-Under (sub: Lat Bar Hop)
50-40-30-20-10 x Ball Slam (30/20)
BONUS WOD (for those who finish the above WODs sub-45:00) -
50m-40m-30m-20m-10m Handstand Walk (sub: DB Bear Crawl (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s))
5-4-3-2-1 x Muscle Up (sub: 2x # Ring Row + 2x # Ring Dip)
*OR: you may choose to sub the Bonus WOD for any of the WODs A thru D above
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