40-30-20 Unbroken* Wall Ball Shots (20/14)
200m KB Farmer’s Carry after each set (1.5/1pd)
*Row 20/15 Calories immediately upon any break
Category: .Your WODs
In front of a 12 minute clock:
1 min box jumps (30/20)
1 min sumo deadlift high pull (115/65)
2 min box jumps (30/20)
2 min sumo deadlift high pull (115/65)
3 min box jumps (30/20)
3 min sumo deadlift high pull (115/65)
7 min. AMRAP:
30 double-unders
7 handstand push-ups
AMRAP in 10 min:
4 handstand push-ups
5 box jumps, 36″
6 knees-to-elbow
For time:
5 Muscle-ups—25 Burpees—50 Double Unders
4 Muscle-ups—20 Burpees—40 Double Unders
3 Muscle-ups—15 Burpees—30 Double Unders
2 Muscle-ups—10 Burpees—20 Double Unders
1 Muscle-up—5 Burpees—10 Double Unders
For time:
800m run
40 air squats
40 clean and jerks (115/75)
40 air squats
800m run