WOD – Sun, Oct 8
Warm up
Skill Work
ROPE CLIMBS
2 sets:
1 rope climb
10 wall ball shots
-Rest 1:00 between sets
Shot Out (AMRAP – Reps)
Every 2:00 for 6 rounds:
2 Rope Climbs/3 bar complex (1 pull up + 1 Chest to bar + 1 toes to bar)
MAX Wall balls shots in remaining time #9/6
REST 1:00 between rounds; so 2:00 of work + 1:00 rests each round.
SCORE is total number of wall balls
1 set:
:30 jumping jacks
10 med-ball good mornings
10 med-ball front squats
10 med-ball shoulder presses
1 set:
:30 up-downs
10 med-ball bent over rows
10 med ball push presses to target
1 set:
:30 burpees
10 wall-ball shots