WOD
Saturday 09.07.2019
POSTED ON September 7, 2019
Saturday | 09.07.2019
Warm Up:
5 muscle clean
5 power clean
5 front squats
x3
then…
10min prep window
A1.) Partner Synchro wall ball prep 8 wall balls x3
A2.) Hit the final weight for Metcon for 2 reps x3
Partner Metcon:
RX (Level 1)
50 synchronized wall balls 20/14 10ft/9ft
30 cleans 135/95
50 synchronized wall balls 20/14 10ft/9ft
20 cleans 185/125
50 synchronized wall balls 20/14 10ft/9ft
10 cleans 225/155
For Time
Intermediate (Level 2)
50 synchronized wall balls 20/14 9ft/8ft
30 cleans 115/85
50 synchronized wall balls 20/14 9ft/8ft
20 cleans 135/95
50 synchronized wall balls 20/14 9ft/8ft
10 cleans 185/125
For Time
Beginner (Level 3)
50 synchronized wall balls 14/10 9ft/8ft
30 cleans 95/65
50 synchronized wall balls 14/10 9ft/8ft
20 cleans 115/85
50 synchronized wall balls 14/10 9ft/8ft
10 cleans 135/95
For Time
Cool Down:
3 Rounds for quality
25 GHD Sit Ups
7/7 heavy KB high pull
