Challenge WOD (4 pts): “Zeus”
Three rounds for time of:
30 wallball shots (20/14)
30 sumo deadlift high-pull (75/45)
30 box jumps (20″)
30 push press (75/45)
30 calorie row [or sub 400m run]
30 push-ups
10 back squats (body weight)
Beyond the Whiteboard mean: Men 39:18; Women 41:20. 75%: 34:02; 37:50
For Time:
30-20-10 Reps of:
burpee box jumps
kettlebell swings
5 Rounds for time:
400m Run
10 Burpee Box Jumps
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min.
This is a great endurance WOD I did last Wednesday.
I timed my rounds individually: 4:27, 5:06, 5:07, 5:22, and 5:29 = 29:31 with rests.
Submitted by Alisha Miiller
