For time:
42 Wallball Shots 20/14
21 Power Snatch 95/65
30 Wallball Shots
15 Power Snatch
18 Wallballs
9 Power Snatch
taken from CF Linchpin 12/9
Category: .Your WODs
3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight
then…
10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”
Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.
“Kalsu”
On the minute (until you complete 100 reps of thrusters):
5 burpees
max rep thrusters (95/65 lbs)
Start with 5 burpees and continue (for the rest of the minute) with maximum reps of thrusters. On the next minute start over again with five burpees and keep the following “on the minute” pace until you complete 100 thrusters.
Score: time it took you to complete 100 thrusters.
Kalsu is a Hero WOD which honors Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.